Name: Playbook - Brad and Jess Gouthro - 303 Rep Challenge: Spartan Female Version
Uploaded: 2023-03-01T04:35:43.116Z
Duration: 25 min
Description: 303 Rep Challenge: Spartan Female Version

Complete the warm up circuit first, but do not include this in your time.

Since this is a timed workout challenge, there is no scheduled rest between exercises. Rest only when needed.

Complete the indicated number of reps per exercise, before moving on to the next exercise.

Proper form is a everything. If the rep is completed with poor form, it doesn’t count.

Safety first.

Complete the circuit of exercises only once.

Be sure to use a timer to track how long the 303 Rep Challenge takes you.

What was your time?

Complete this warm up as a circuit for a total of 2 rounds.

Do not take breaks between warm up exercises.

Rest 30 seconds after the first circuit, then repeat one more time.

Tempo: X0X0
1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
2. The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times with your knees in line with your toes.
3. Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
4. Repeat.

Air Squats

1. Get into a traditional pushup position, then bend your elbows and and plant your forearms into the floor by shifting your weight from your hands to your forearms.
2. Once you’re in the forearm plank position, your body should be in a straight line from your feet to your head.
3. If you notice your hips are sagging or your butt is higher in the air, make sure you’re contracting your abs as if you’re bracing for someone to punch you in the stomach, as well as contracting your glutes, quads, hamstrings, and pressing your forearms into the ground to turn your body into a straight line like a board.
4. Hold this movement in for the desired time.
5. If you can’t reach your desired time, do it in intervals, plank for 10 seconds, rest for 5 seconds, etc until you hit your time goal.

Forearm Plank

Tempo: 1010
1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

Tempo: 2011
1. With a hip width stance, bend forward at your hips, then slightly bend your knees as you lower your torso to almost parallel the ground, while maintaining a flat back, with your arms extended towards the floor.
2. Keeping your elbows tucked in, initiate the row by first contracting your back muscles, then slowly bend your elbows, and squeeze your shoulder blades together as you pull your elbows up and your fists to your hips.
3. The key to completing the bent over row with just your bodyweight, is you need to really focus on squeezing and contracting your back muscles with every rep. 
4. Your upper torso should remain locked down without using any swaying motion as you raise your elbows.
5. Squeeze your shoulders blades back while in the contracted position, then slowly extend your arms towards the ground.
6. Repeat for reps.

Bodyweight Bent Over Row

303 Rep Challenge Warm Up

Since this is a timed workout challenge, there is no scheduled rest between exercises. Rest only when needed.

Complete the indicated number of reps per exercise, before moving on to the next exercise.

Proper form is a everything. If the rep is completed with poor form, it doesn’t count.

Safety first.

Complete the circuit of exercises only once.

Be sure to use a timer to track how long the 303 Rep Challenge takes you.

What was your time?

1. With a shoulder width, overhand grip, grab a pull up bar with both of your hands and hang with your arms fully extended and your legs straight. If the bar is not high enough to hang with straight legs, interlock your feet and bend your knees behind you.
2. Initiate the move by contracting your back muscles to pull your chest up to the bar.
3. Keep your core tight, your glutes contracted, and your body in a straight line when pulling.
4. Then under control, slowly lower your body back to the starting position with your arms fully extended.
5. Repeat.

Pull Up

NOTE: barbell squats are to be completed with 75 pounds.
1. With a hip width stance, place the barbell across the back of your shoulders and grasp it with an overhand grip.
2. While maintaining a natural arch in your back and keeping your torso upright, lower your body into a squat by bending at your hips, then knees, until your thighs reach parallel to the ground or deeper depending on your mobility.
3. Rise back up to standing by pressing the entire platform of your feet through the ground.
4. Repeat.

Barbell Back Squat (75 LBS)

1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

50 reps/side
1. Lie down on your back, place your hands on the side of your head, with your knees bent at a 90 degree angle.
2. Lift your shoulders and upper back off the floor while crunching across your body to touch one elbow with the opposite knee while straightening your other leg.
3. Pause to contract your abs to feel a good squeeze, then straighten the bent leg while bending your other knee towards your chest and twist your upper body to touch your knee with the opposite elbow.
4. That’s one rep.
5. Continue alternating sides and repeat for reps.

Bicycle Crunch

NOTE: barbell deadlift is to be completed with 75 pounds.
1. With the a hip width stance, walk up to the bar so it touches your shins.
2. Push your hips back, bend your knees, and grab the bar with an overhand grip just outside your legs.
3. While maintaining a flat back with your chest up, push your feet through the ground, lift the bar, and keep it close to your body throughout the movement.
4. Straighten your legs and move your hips forward at the top of the lift to fully contract your glutes and hamstrings.
5. Reverse the movement to lower the bar back to the floor and repeat.

Barbell Deadlift (75 LBS)

NOTE: box jumps are to be completed on a 24 inch box.
1. Stand in front of a box with both feet firmly planted into the ground.
2. Raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up.
3. It’s important to land softly with both feet on the box and stick the landing in a squat position, chest up, eyes forward, with your abs contracted.
4. Step off the box onto a shorter box rather than jumping directly down to the floor to minimize strain on the knees.
5. Repeat.

Box Jumps (24 inches high)

NOTE: barbell clean and press is to be completed with 45 pounds.
1. With a hip width stance, bend over and grip a barbell with a just outside shoulder width grip.
2. With a strong core and flat back, lift the barbell up by explosively thrusting your hips forward as your shrug your shoulders and pull the barbell up towards your shoulders as you dip into a squat and catch the bar in the front rack position on your shoulders.
3. At this point your elbows are up and pointing forward and your triceps are close to parallel to the floor. 
4. Immediately lower back down into a squat, then extend your legs back to standing while pressing the barbell over your head. 
5. Under control, lower the barbell back to your shoulders, then back down in front of your thighs, then back to the floor.
6. Repeat for reps.

Barbell Clean And Press (45 LBS)

Tempo: 10X0
1. While standing, take a shoulder width stance with your arms down by your sides.
2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
3. Jump back with both feet to get into a standard arm plank position with your arms extended then immediately jump both feet back in and jump straight into the air with your arms over your head. 
4. Land softly, then immediately complete another jump burpee.
5. Repeat.

303 Rep Challenge: Spartan Female Version

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