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November 12th, 2008 admin

Rip Claw

Blake’s WOTYC (Workout til you Chuck) aka Gladiator Workout!

Welcome to my WOTYC (Workout til you chuck!) aka. Gladiator Training Routine. This routine is designed to really push you to your limits, and as such – is not designed to be done every week, but once every few weeks/months as a test of strength and endurance.

This routine focuses on strength, endurance and stamina. The routine itself consists primarily of bodyweight exercises and should be completed within 45mins – 1 hour. This is a very demanding routine.

There is very minimal rest periods throughout the exercise, I utilize ‘active rest’ periods to keep the intensity nice and high.

Warning: Once completing this routine, you may notice one or more of the following;

A pump so severe, it prevents you from straightening your arms
Veins bulging like garden hoses down your arms
A stomach so tight, it feels like satan himself is clawing at your abs
Throbbing lats that prevent you from touching your own shoulders

If none of this bothers you, then lets get right into things shall we?

Warmup and Stretches – IMPORTANT!
Spend 5 – 10 minutes completing warm up and stretching. Stretch all of your major muscles and get yourself moving enough to get your heart rate up and the blood flowing throughout your body.

Phase 1

Chin ups – Palms facing inwards, arms shoulder width apart.
1 set x 10 reps

NO REST

Hanging Leg Raises – Dead hang from chin up bar, legs straight raised straight up in front of you using lower abdomen
1 set x 10 reps

30 SECONDS REST

Chin ups – Palms facing inwards, arms shoulder width apart.
1 set x 10 reps

NO REST

Hanging Leg Raises – Dead hang from chin up bar, legs straight raised straight up in front of you using lower abdomen
1 set x 10 reps

30 SECONDS REST

Chin ups – Palms facing inwards, arms shoulder width apart.
1 set x 10 reps

NO REST

Hanging Leg Raises – Dead hang from chin up bar, legs straight raised straight up in front of you using lower abdomen
1 set x 10 reps

End of Phase 1

Active Rest Period

Grab yourself a 20kg Weight and grip it tightly with both hands. Keep this weight moving without stopping for 1 minute.

Phase 2

Bodyweight Pushups – Grip slightly wider than shoulder width apart
1 set x 20 reps

NO REST

Crunches – Focus on core, contract abs to bring knees and shoulders together
1 set x 30 reps

30 SECONDS REST

Bodyweight Pushups – Grip slightly wider than shoulder width apart
1 set x 20 reps

NO REST

Crunches – Focus on core, contract abs to bring knees and shoulders together
1 set x 30 reps

30 SECONDS REST

Bodyweight Pushups – Grip slightly wider than shoulder width apart
1 set x 20 reps

NO REST

Crunches – Focus on core, contract abs to bring knees and shoulders together
1 set x 30 reps

End of Phase 2

Active Rest Period

Grab yourself a 20kg Weight and grip it tightly with both hands. Keep this weight moving without stopping for 1 minute.

Phase 3 – FINAL PHASE!

Dips, Parallel Bars – Keep your elbows tucked, lower yourself so your arms bend at 90 degrees
1 set x 15 reps

NO REST

Knee Raises – Use either dead hang from chin up bar, or prop yourself up using your forearms on dip bars and raise knees up to chest using abdomen
1 set x 20 reps

30 SECONDS REST

Dips, Parallel Bars – Keep your elbows tucked, lower yourself so your arms bend at 90 degrees
1 set x 15 reps

NO REST

Knee Raises – Use either dead hang from chin up bar, or prop yourself up using your forearms on dip bars and raise knees up to chest using abdomen
1 set x 20 reps

30 SECONDS REST

Dips, Parallel Bars – Keep your elbows tucked, lower yourself so your arms bend at 90 degrees
1 set x 15 reps

NO REST

Knee Raises – Use either dead hang from chin up bar, or prop yourself up using your forearms on dip bars and raise knees up to chest using abdomen
1 set x 20 reps

30 SECONDS REST

End of Phase 3

Active Rest Period

Grab yourself a 20kg Weight and grip it tightly with both hands. Keep this weight moving without stopping for 1 minute.

Cooldown and Stretches – IMPORTANT!
Spend 5-10 minutes on the treadmill walking at a medium pace, finish up by doing light to moderate stretches before heading home. You’ll likely want to collapse or ‘chuck’ (hence the name) at this point.

This workout is very demanding and certainly tests your physical capabilities. Don’t feel disheartened if you cannot complete the workout, Simply adjust reps to suit YOU. On the other hand, if you completed the workout easily, then try increasing reps, or even repeating phases so that you compete 4 or 5 phases.

Thank you for your time, I hope you enjoy the workout!

Blake.

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