SPARTACUS 2.0 WORKOUT FOR MMA - FUNK ROBERTS
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Uploaded by marcroops on Mar 4, 2011
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SPARTACUS MMA WORKOUT
Awesome 10 exercise workout that focuses on conditioning, cardio, explosiveness, strength, muscular endurance, plyometrics, core and ab strength, lower body, power.
Perform one set of each exercise in succession. Each exercise is timed for 45 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise.You get 15 seconds to transition between stations, and then move onto the next exercise.
Take 2 minute break and finish 3 rounds
1. ALTERNATE KETTLEBELL CLEANS (do not break you wrist like I did during your cleans - keep them straight - I had wrist problems)
2. DIVE BOMBERS
3. ADVANCED TUCK JUMPS - ARMS FOLDED ON CHEST
4. AB SCISSORS
5. DUMBBELL CLEAN AND PRESS
6. SIDE LUNGES
7. SWISS/STABILITY BALL AB ROLL UPS
8. MEDICINE BALL SLAMS
9. RUN AND GUN WITH SPRAWL
10.BOSU BALL ALTERNATE KNEE STRIKES
http://www.spartacusworkout.com
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really amazing, thanks again funk for sharing all of this with us
ConstriktoR666 1 year ago
Thank Funk, can't wait to do this workout, it look intense but fun.
mrzhutch 1 year ago
if you ankles cramp they arent weak . it mean you need more potassium . eat more bananas
jcuttem1 1 year ago
Hi Funk, I train kickboxing in belgium, and i wanted to ask you something. I think I have weak ankles because lately everytime i run or get presured a lot my ankles start to cramp.. do you maby know some good excersises how i can strenghten my ankles? (maby it's just injured) I would appreciate it if u awnsered this, tnq very much :)
ak24ek13 1 year ago
Loving the mos def :P Great workout, ill deff try this out!
DBoy021 1 year ago
Love the venum shorts ;)
torek86 1 year ago