5 FUNK ROBERTS SPARTACUS WORKOUT 2.0 // Fitness Test Guide // www.spartacusworkout.com EXERCISE PRE TRAINING END OF WEEK 4 END OF PROGRAm 1 BANANA HOl...
workout 2.0 SPARTACUS ... TRACKING SHEET workout #1, weeks 1 & 2 WORK TiME REsT TiME EXERCisEs REsT BETWEEN sETs ROuNDs TOTAL WORKOuT TiME 30 sEC 10
Enterprise Web Training System (EWTS) Guide, Version 5.4, Updated 6/8/17 ii This document is controlled and maintained on the www.defensetravel.dod.mil website
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SPARTACUS workout 2.0
TEST RESULTS
Blood, sweat, and glory
Use the Test Results tracking sheet to record your results. Throughout the Spartacus Workout 2.0 Program, you will take the Fit Test 3 times and track your progress over the 8 week program. You can see the amazing results as you progress. Write your score in the correct column of each exercise.
EXERCISE
1
PRE TRAINING
END OF WEEK 4
End Of Program
Banana Hold Abs strength Beginner - 15 sec Intermediate - 30 sec Advanced - more than 30 sec
2
Push ups Upper Body Beginner - 15 in a row Intermediate - 15-30 in a row Advanced - more than 30
3
Burpees Coordination, agility, cardio, and stamina Beginner - 10 in a row Intermediate - 10-20 in a row Advanced - more than 20
4
Plank Lower back, abs, upper body Beginner - hold for 30 sec Intermediate - hold for 30sec to 1 min Advanced - hold for more than 1 min
5
Prisoner Squats Leg strength & muscle endurance Beginner - 15 reps in a row Intermediate - 15-20 reps in a row Advanced - more than 25 in a row
5
FUNK ROBERTS SPARTACUS WORKOUT 2.0 // Fitness Test Guide // www.spartacusworkout.com