Workout:

SPARTACUS

cardio, core

INTENSITY

Vigorous

APPROX. WORKOUT DURATION

Average rating:

0 of 10 stars

(0 reviews, rate and review)

Level:

Intermediate

Resistance:

Single Kettlebell

Overall intensity:

Vigorous

Approx. workout duration:

13 to 15 minutes

Approx. total working time:

13 minutes

Overall benefits:

cardio, core

Targets body parts:

full-body

Facebook:

Private Group (members only)

This is a short high-intensity single kettlebell workout. My heart rate skyrocketed to a max of 170 BPM and my average was 136. For nearly half of the workout, I was in the red zone. I burned 190 calories, imagine repeating this short workout twice in a day and you got somewhere near 500 calories burned in under half an hour.

Programming

Picking the right kettlebell weight? Calculate your 1RM.

Scoring

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Questions or Interaction

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Scaling

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Prep Work

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Video(s):

  1. SPARTACUS Introduction (public)

    Watch on Facebook

  2. SPARTACUS Workout Technique

    Watch on Facebook

  3. SPARTACUS Alternatives and Progressions

    Watch on Facebook

  4. SPARTACUS Alternatives and Progressions

    Watch on Facebook

  5. SPARTACUS Follow Along Workout

    Watch on Facebook

  6. SPARTACUS Follow Along Cooldown

    Watch on Facebook

Any videos with the lock icon are member only. Members can also record their scoring and keep track of progression and calories burned.

  • Workout

    To receive coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private group. There is a full-length follow-along workout video available for members.

    1. Task 1

      Exercise(s) to perform:

      1. 2 × Jumping Jack
      2. 1 × CrossFit Burpee
       
      FOR TIME
      Vigorous intensity; State: Steady
      Vigorous

      Explained in Layman’s Terms

      You should perform the exercises at a perceived intensity that feels Vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

      This task is FOR TIME. This means that you want to complete the task as fast as possible but always with good form and technique or it doesn't count.

    2. Task 2

      Switch sides after each combo.

      Exercise(s) to perform:

      1. 1 × Kettlebell Single-Arm Hip Hinge Swing Single Kettlebell Work
      2. 1 × Kettlebell Hip Hinge Clean Single Kettlebell Work
      3. 1 × Kettlebell Strict Press Single Kettlebell Work (Combo)
       
      50 Rounds
      Vigorous intensity; State: Steady
      Vigorous

      Explained in Layman’s Terms

      You should perform the exercises at a perceived intensity that feels Vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

      You perform everything in this task for a number of 50 rounds.

    3. Task 3

      Exercise(s) to perform:

      1. Kettlebell Dead Clean Single Kettlebell Work (Switch at will)
       
      50 Rounds
      Vigorous intensity; State: Steady
      Vigorous

      Explained in Layman’s Terms

      You should perform the exercises at a perceived intensity that feels Vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

      You perform everything in this task for a number of 50 rounds.

    4. Task 4

      Exercise(s) to perform:

      1. Kettlebell Full Snatch Single Kettlebell Work (Switch at will)
       
      50 Rounds
      Vigorous intensity; State: Steady
      Vigorous

      Explained in Layman’s Terms

      You should perform the exercises at a perceived intensity that feels Vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

      You perform everything in this task for a number of 50 rounds.

    FOR TIME

    the whole of Workout is scored as
    Time in Seconds Multiplied by Weight

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Public Scoring

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Workout Scoring

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