Daily RAW: 6/24 & A Peek at SPARTA FitRanX

Greetings RAW Warriors,

Its time for another week in the RABC, its a 4x5 week in Phase 1.

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Daily RAW: 6/24

Deadlifts: 4 x 5
Bench Press: 4 x 5

Band Rows (heavy) 4 x 8
Windmills: 4 x 5 each side

4 Minute Warning: 20/10 x 2 each exercise
Push-Ups
Bodyweight Squats
Burpees
Total Body Extensions

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I wanted to share a sample workout from the SPARTA FitRanx protocols, to give a sneak peek into what all takes place.

First, we start with a basic warm-up with rolling devices, taken across the main muscles of the body: quads, hamstrings, calves, glutes, lower back, upper back, & shoulders are targeted with these devices.

Then, we break into the FitRanX Workout of the Day that is chosen for the week's workouts (2-3 times a week is the frequency of SPARTA FitRanX workouts).  This past week, the WOD called "Hotel" was chosen.  It was a bodyweight conditioning circuit of:

Mountain Climbers
Crunches
Jump Rope
Planks
Squat Thrusts (changed to Burpees with my group)
Seal Jacks

This circuit lasts for about 20-21 minutes, with the Tabata format being used for 20 seconds work, 10 seconds rest for X times per station. I have tried various methods, the best seems to be 2 rounds of 20/10 per station with a 1 minute break at the end of the circuit, before you go through another round. 

For the SPARTA conditioning circuit, I created 8 stations of drills to go through.
Each station is done in a 30 second period, with varying rates of work/rest per 30 seconds.
For example, 10 seconds of work with 20 seconds rest, 15/15, and 20/10 rates are used per station.  I don't want to give everything away but we go for certain rounds with varying work/rest periods.

"Brutus" is the name of the circuit that I matched up with Hotel.

Left Arm KB Swings
Jump Rope Crossovers
3 Hurdle Fast Leg
5 Yard Sprint/Backpedal
Right Arm Swings
Jump Rope Scissor Jumps
3 Hurdles Lateral Shuffles
5 Yd Lateral Cone Shuffles

This circuit also takes about 20 minutes to go through. 

Another workout session of SPARTA FitRanX replaces the speed/power circuit with some straight line speed drills that are timed with an electronic beam timing system, such as 10, 20, 30 and 40 yard dashes. One session we do the big circuit, the other session we will do timed sprints, essentially.

All in all, the total workout takes about an hour to go through with breaks in-between sessions. 

All the SPARTA circuits are named after Roman names, and the FitRanX routines are named after military call names, such as Alpha, Bravo, etc.

The SPARTA FitRanX protocols can still be done in a case study with 6-7 weeks of training time. 
I still have some openings for conducting SPARTA FitRanX workouts at the Finley Wellness Center.  These sessions are free to be a part of, so if you need a solid workout program to go through that covers all the bases of strength & conditioning within an hour's workout, SPARTA FitRanX is for you!

Contact me if you want to take part in a 6-7 week case study with this program!

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Finley FitRanX - Go here for our Facebook Page
Coach Rick Karboviak