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Got a question for you guys. Can you think of anything else I can add to these different sections? Just a heads up, I am a rock climber, so I don't really want to bulk up, but at the same time, I want to do a Spartan race next year, so I need to be in shape for that. Here is the schedule I am planning on doing this challenge. Any input is welcome.


Monday: Chest/Arms/Back

-100 pushups

-50 pullups



-Stretch and Climb


Wednesday: Core

-200 bicycle points

-50 situps

-50 swim kicks



-Stretch and Climb


Friday: Legs

-150 Lunge Walks

-50 Jumping squats


Saturday: Rest



-Stretch and Climb


I have done workouts before, but nothing this intense. Since none of these require a machine or bench (except pullups), I am free to do them throughout the day. I will go to the gym in the morning for an hour and see what I can get done then, and finish up the rest throughout the day.


Thanks for the help

Human Ranger

More Than Survival

STR: 4.75 | DEX: 3 | STA: 2.5 | CON: 0 | WIS: 8.62 | CHA: 4.5

"I'd rather die chasing the dream then live only to dream more"

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It's very much an endurance-based program.  Don't expect to gain much strength on it, but your endurance will be pretty great.


You'll want better core exercises, though.  Check out RKC planks, hanging leg lifts, ab wheel rollouts, and hollow body holds or rocks.

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