Spartacus 2.0 Workout

Spartacus 2.0

We are going back one more time to a gladiator style workout with Spartacus 2.0. This is a variation on the Spartacus workout that uses the same format of 1-minute work, 30 seconds rest, but changes it up with an entirely new set of exercises. Prepare to do battle with this workout.

The Workout

Complete 3 Rounds

1 Minute Work/15 Seconds Rest

Dumbbell High Pulls

Offset Dumbbell Rev Lunge

Single Arm Dumbbell Swing

Dumbbell Thruster

Single Leg Single Arm DB Row

Dumbbell Chop

Plank Up/Downs

Single Leg Deadlift w/Rotation

Squat Thrusts

Jump Squats


How to Perform the Spartacus 2.0 Workout

Prepare to do Battle

By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.


The Workout

This is a 3 Round workout and each exercise is performed for 1 minute with 15 seconds rest.

Use a weight that allows you to maintain proper form throughout the work interval.

Make sure to challenge yourself!


The Exercises

Dumbbell High Pulls: With a set of dumbbells, start in a wide stance squat. Drive up and as you come to a standing position pull the dumbbells to shoulder level, keeping your elbows pointed toward the ceiling. Return to the start position and repeat for 1 minute.

Offset Dumbbell Rev Lunge: With one dumbbell in the racked position at your shoulder, perform a reverse lunge dropping the leg opposite the dumbbell back. Return to the starting position. Switch sides every 10 reps and continue working for 1 minute.

Single Arm Dumbbell Swing: Using a dumbbell perform single arm swings, switch sides every 10 reps. Work for 1 minute.

Dumbbell Thruster: Start with 2 dumbbells racked at your shoulders. Squat down, then drive back up to the standing position, but as you come up, press the dumbbells toward the ceiling. As you lower to the squat again, lower the dumbbells back to your shoulders. Repeat for 1 minute.

Single Leg Single Arm DB Row: Using one arm to support you on a box or bench for stability. Raise one foot behind you. Take a dumbbell in the hand on the same side as the raised foot. Row the dumbbell toward your core and return to the starting position. Switch sides every 10 reps for 1 minute.

Dumbbell Chop: Holding one dumbbell with both hands, starting in a squat position with the dumbbell to one side. Rise to a standing position and as you do, bring the dumbbell up across and level with the opposite shoulder. Return to the starting position. Switch sides every 10 reps for 1 minute.

Plank Up/Downs: Start in a high plank position. Lower yourself to your elbows and then rise back up to the high plank, switch leading arm every rep. Continue for 1 minute.

Single Leg Deadlift: Take your dumbbell in one hand, raise the leg on the same side behind you. While balancing on one leg lower the weight to the floor and return to the upright position perform a deadlift. Switch sides every 10 reps for the 1 minute work interval.

Squat Thrusts: Squat down and place both hands on the floor. Drive both legs out behind you, then jump your feet back toward your hands. Repeat for 1 minute.

Jump Squats: From a standing position, lower yourself into a good low squat position. From here explode up and jump into the air.  As you land, return to the deep squat and repeat for 1 minute.

Watch the demonstration video below.


Demonstration Video

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