Historical, Warrior
Spartacus was never meant to be owned. He was meant to be ;remembered, celebrated, respected.
Born in Thrace and sold into slavery, Spartacus was trained as a gladiator, a disposable weapon built for Roman entertainment. He was supposed to die in the sand for spectacle. Instead, he broke his chains and turned Rome’s cruelty against itself.
In 73 BC, Spartacus led a revolt that grew from a handful of escaped gladiators into a full-scale rebellion. Tens of thousands followed him. Not because he promised comfort, but because he proved freedom could be taken by force. He defeated Roman legions using stolen weapons, improvised tactics, and relentless movement. Again and again, Rome underestimated him. Again and again, he punished that mistake.
Historical records are fragmented and biased, written by the very empire he threatened. But one fact is undeniable. Spartacus was a disciplined commander, not a reckless brute. He trained fighters, enforced order, and adapted faster than Rome could respond.
The rebellion ultimately failed. Spartacus died in battle. But Rome never forgot him. They crucified thousands to erase the idea he unleashed.
This workout honors defiance under pressure.
Unity through effort.
And the refusal to accept chains, even when the cost is everything.
THE WORKOUT
“BREAK THE CHAINS”
For time. Team or solo. Relentless. No shortcuts.
Buy-In
60 Thrusters (95/65 lb)
Break these up as needed. Every set is earned.
Then, 4 Rounds:
- 25 Pull-Ups
- 30 Wall Balls (20/14 lb)
- 20 Push-Ups
- 400m Run
Cash-Out
100 Alternating Dumbbell Snatches (50/35 lb)
Optional Team Version (3–4 athletes):
- Thrusters and snatches split as needed
- Runs completed together
- Everyone finishes the final rep
Intent:
This workout starts heavy and only gets harder.
You’ll feel boxed in. Fatigue will stack.
That’s the point.
Move as a unit. Control the chaos.
Don’t rush. Don’t fracture.
Hold the line until the chains break.
Historical, Warrior
Hugh Glass wasn’t powerful. He wasn’t protected. He didn’t win because conditions improved.
He survived because quitting never entered the equation.
In the early 1800s, Glass was a frontiersman pushing deep into hostile wilderness when a grizzly bear tore him apart. Bones crushed. Flesh ripped open. Barely alive. His companions assumed death was inevitable and left him behind with nothing. No weapons. No food. No shelter.
Glass refused to die.
With injuries that should have ended him, he crawled, dragged, and staggered more than 200 miles through brutal terrain toward Fort Kiowa. He set his own wounds. He ate what he could find. He endured cold, infection, starvation, and pain most people can’t imagine for five minutes, let alone months.
His story was first recorded years later and may be embellished. That doesn’t matter. What matters is the principle behind it.
Progress without comfort. Survival through movement. Discipline when every excuse exists to stop.
This workout honors raw resilience.
No speed. No glory.
Just keep moving until you’re still standing.
The Workout
“REFUSE TO DIE”
For time. Long. Grinding. No comfort.
Buy-In
800m Bear Crawl (or 400m if space limited)
Then, 5 Rounds:
- 20 Deadlifts (moderate, something you shouldn’t enjoy by round 3)
- 30 Walking Lunges (bodyweight or holding dumbbells)
- 15 Push-Ups (scale to knees or incline, but keep moving)
- 200m Run or 250m Row
Cash-Out
Max-distance Carry in 10 minutes
Farmer carry, sandbag, or odd object
Put it down when you must. Pick it back up immediately.
Intent:
This is not fast.
This is not pretty.
This is about forward motion under fatigue.
If you stop, you don’t quit.
You breathe.
Then you move again.
Exactly like Glass did.
Historical, Warrior
“The Seven Samurai” is a classic Japanese film directed by Akira Kurosawa, released in 1954. Set in feudal Japan, the story revolves around a group of seven skilled and diverse samurai warriors who are hired by a village to defend it from marauding bandits. The film explores themes of honor, sacrifice, camaraderie, and the blurred lines between heroism and villainy.
As the samurai train the villagers in combat and strategy, they form deep bonds and confront their own personal demons. The film is renowned for its masterful direction, character development, and groundbreaking action sequences. “The Seven Samurai” has had a profound influence on cinema and storytelling, inspiring numerous adaptations and paying homage to its timeless themes of courage and unity in the face of adversity.
The Workout
7 Rounds For Time:
7 Hand Stand Push-ups
7 Thruster at #135
7 knees to elbows
7 DL at #245
7 Burpees
7 KB swings
7 Pull ups
Warrior
“The Witcher” is a popular fantasy book series written by Polish author Andrzej Sapkowski. It follows the adventures of Geralt of Rivia, a skilled monster hunter known as a Witcher. Geralt possesses supernatural abilities gained through a series of mutations and is tasked with slaying dangerous creatures that threaten humans in a world filled with magic, politics, and intrigue.
He is a skilled and stoic monster hunter, known as a Witcher, in a fantasy world filled with magic, creatures, and political intrigue. With his silver hair, cat-like eyes, and distinctive medallion, Geralt is instantly recognizable.
Gifted with superhuman abilities and trained to combat deadly beasts, Geralt navigates a morally complex world while staying true to his own code of ethics. He often finds himself caught in the midst of political struggles, facing difficult decisions that challenge his principles. Despite his tough exterior, Geralt possesses a sense of humanity and empathy that sets him apart.
Throughout the series, Geralt’s adventures lead him into encounters with a wide array of characters, from fellow Witchers to sorceresses and kings, each with their own agendas and motivations. His unique blend of strength, wit, and vulnerability has made him a beloved and iconic figure in modern fantasy literature and media adaptations.
The Workout
800m Run
40x Burpee Box Jumps
20x Power Clean 115#/85#
600m Run
30x Burpee Box Jumps
15x Power Clean 115#/85#
400m Run
20x Burpee Box Jumps
10x Power Clean 115#/85#
200m Run
130x Burpee Box Jumps
5x Power Clean 115#/85#
Warrior
Optimus Prime is a fictional character and the central protagonist of the Transformers franchise, created by Hasbro. He is a heroic and noble Autobot leader, known for his strong sense of justice, unwavering dedication to protecting others, and his iconic catchphrase “Autobots, roll out!”
In most iterations of the Transformers story, Optimus Prime transforms into a powerful and iconic red and blue semi-truck. He is depicted as a wise and compassionate leader who values freedom and equality. Optimus Prime is often in conflict with the villainous Decepticons, led by Megatron, as they battle for control of their home planet, Cybertron, and seek to protect other civilizations from their destructive ambitions.
Optimus Prime’s character has been portrayed in various animated TV series, movies, comics, and other media since the franchise’s inception in the 1980s. He has become an enduring symbol of heroism and leadership, resonating with generations of fans around the world.
The Workout
30:00 EMOM
Min 1: Max Push-ups
Min 2: Max Air Squats
Min 3: Max Sit-ups
Min 4: Max Lunges
Min 5: Max Burpees
Min 6: Rest
Historical, Warrior
Delving into the annals of Viking history, one name that stands out in bold resonance is Ivar the Boneless. A formidable leader of the Norsemen, Ivar etched his mark through invasions of Anglo-Saxon England. Unraveling his enigmatic persona reveals a tapestry woven with intrigue, prowess, and legacy.
A Mysterious Moniker
The appellation “Ivar the Boneless” has intrigued historians and linguists alike. Rooted in Old Norse, Ívarr hinn Beinlausi, its meaning remains elusive. Translated as “Ivar legless” or “boneless,” it lends an air of mystique to his character. However, interpretations diverge, with some sources hinting at figurative implications, possibly connected to male impotence.
The Saga of Origin
Hailing from the lineage of the legendary Ragnar Loðbrok and his third wife, Aslaug, Ivar’s lineage was marked by both storied heritage and celestial wisdom. Born with a unique physicality, his weak bones were attributed to a curse, the consequence of his father’s impetuousness. Aslaug, a völva, had forewarned Ragnar of the dire repercussions of untimely consummation, a premonition tragically ignored.
Beyond Physical Constraints
While the sagas weave tales of Ivar’s physical limitations, they are juxtaposed with accounts of his brilliant mind and strategic acumen on the battlefield. His sagacity and tactical prowess set him apart, transcending the confines of his bodily form. Ivar’s legacy embodies the resilience of spirit over corporeal impediments.
The Complex Legacy
Ivar’s influence extended beyond his invasions. Often linked to Ímar, the Uí Ímair dynasty’s founder, his dominion spanned Northumbria and the Kingdom of Dublin, casting a long shadow over the Irish Sea region. A legacy punctuated by both martial conquests and political dominion, his impact resonated for generations.
Conclusion
Ivar the Boneless emerges as a paradoxical figure, where physical frailty belied a prodigious intellect and strategic brilliance. His saga intertwines with the broader tapestry of Viking lore, leaving an indelible mark on the pages of time. As we unravel the layers of his enigmatic moniker, we glimpse the tenacity of a leader whose legacy endures through the ages.
The Workout
20:00 AMRAP
10x Push-Ups
10x 90-Degree Box Jumps
10x Lunges (Per Leg)
