Workouts overview

Workouts are a combination of exercises into different sets. The sets are mainly divided into timed sets, rep sets and hybrid sets. We have performed all sets with our Spartan Workout group.

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  1. Timed sets: All exercises within the set are performed in a certain amount of time.
  2. Rep sets: All exercises within the set are performed up until a certain amount of repetitions is reached.
  3. Hybrid sets: A mix of timed and rep sets.

There are legions of workouts to be found on the internet. However, the underlying principals are barely ever explained on how to combine different exercises into sets and how to combine different sets into workouts.

This page explains the principals of different kind of sets. Workouts, which combine the sets follow in separate posts. The duration of these workouts generally vary from 1 to 2 hours.

Sets can fundamentally be divided into amount of repetitions and timed sets. The length of both kinds of sets influences if you’ll naturally train more in explosive/strength domain or strength/endurance domain. However, this is completely up to you in what domain you want to train. We’ll not go deeper into these domains as they are discussed in more detail under Exercises.

We’ll use push ups and squats as example exercises to explain what kind of sets form the building blocks of a workout.

Rep sets

  1. Basic: X number of reps e.g. 50 push ups.
  2. Interval: X number of reps with rest or another exercise inbetween e.g. 10 push ups, 10 s rest, 10 push ups, 10 s rest, 10 push ups.
  3. Pyramid: A set where one exercise counts up or down with arbitrarily chosen stepsize e.g. 10 push ups, 9 push ups, …, 1 push up.
  4. Breaking point set: X number of reps where you only count the number of reps when you feel your muscles burning e.g. doing push ups until you feel a burning sensation and then do 10 more.

Timed Sets

  1. Basic: X seconds of doing an exercise repeatedly e.g. 60 s squats.
  2. Interval: X seconds of doing an exercise repeatedly with rest or another exercise inbetween e.g. 60 s squats, 10 s rest, 60 s squats, 10 s rest, 60 s squats.
  3. Pyramid: A set where one exercise counts up or down in time with arbitrarily chosen stepsize e.g. 10 s squats, 20 s squats, …, 100 s squats.
  4. Breaking point set: A relative large amount of time where within you do one exercise as many times as you can e.g. 300 s squats.

Here are some workouts we’ve done so far.

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