John Tuitele’s Spartan “300” Workouts

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John Tuitele, one of our former clients who took his passion for CrossFit and started up his own CrossFit gym in Anthem, CrossFit Strong Medicine.  He shared some workouts with us.

"Been playing around with workouts with a total of 300 reps, ala The 300, and
calling them Spartans.  Here are two that focus on lower body, upper
body."   -John

The Friday morning class did the Spartan Upper Body Blast:

Img_5428_exposureWOD For Time:
Start with a 400 meter run, then
5 rounds of:
1.  20 pullups
2.  20

3.  20 push press with 1/4 body weight or more.
Finish with a
400 meter run.


Great pushup position, Cullen!  Welcome to CrossFit!

Connie has a great dip position-butt back, chest up, weight in heels, 1/4 squat position.
Chloe has great hip extension, putting momentum on the bar, allowing her to take the weight overhead without relying purely on her shoulder strength.
Jason and Cullen both had great overhead position-shoulders locked out, tight core.

Jason and Connie did the Spartan Ass Kicker on Thursday morning:

WOD For Time: (break up reps as needed)
1. 100 Air Squats.
2. 100 prone reverse glute extensions:  Face down, upper
body on
elevated surface such as a bench, legs hang over the edge with flexed
hips & legs
straight, extend legs up to parallel, then lower back down to
start point.
3. 100 Squat Jumps.  Squat till fingertips touch the ground, jump
like a burpee jump with hands overhead.
4.  Finish with a 400m Run.


  1. Spartan Ass Kickers: Does this workout make my ass look hypertrophied?
    300 reps is a fun goal, although lately (at client’s request) I’m mixing in jumprope reps for a bit of a break on the intensity of the workout.
    Killer times on the workouts, particularly at altitude. Jason: killer kip.
    We’re dealing with the heat down in the Valley. Workouts in my garage, even with the rolling evap cooler at full throttle, tend to offer plenteous opportunity for “heat conditioning.”
    Thanks for joining in with us on doing these workouts. I’ll send up any interesting stuff that we cook up down here on the desert floor.

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