Do 5 reps at 80-85% of your 1 rep. max. Get 5 even if it means dropping the barbell and re-setting yourself. Use heavy dumbbells or kettlebells if that is what you have. On 5, drop it and:
-Sprint 50 yards.Stop next to a wall and:
-Handstand pushups.As many reps as you can do, whether it's 1 or 20.
(*If you have trouble with these, instead of doing a handstand facing away from the wall, turn around and climb up the wall with your feet. This allows you to walk out from vertical until you can do a full rep. Not too far or the shoulder muscles stop working as hard.)
After three of those, rest a couple minutes (no more than 5, c'mon!)
Second triplet, execute three times:
-Front Squat with sandbag, rock or other odd object (Barbells are fine too, of course!)
10, 20, 30 reps? Do the reps fast but in strict form (i.e., explode off the bottom) until the burn in your thighs stops you.
-Seated straight leg raise hold with Russian twist:
Sit in a straight leg raise, legs elevated 6-8 inches off the ground, or wherever you feel the greatest recruitment of your abdominals.
Hold this position while performing 20 Russian twists (modified.) Do this by clasping your hands together, arms straight in front of you. Keeping them straight, rotate all the way left, squeezing the obliques, then all the way right.
*Optional: Hold onto a medicine ball or bowling ball while doing these. Arrrrr...*
This is a workout anyone can do with nothing more than a barbell and an improvised (or not) sandbag. Of course I prefer rocks, and I like to use my rusty old standard barbell. I don't mind abusing it and the lower starting point adds difficulty to exercises.
Be sure to get a good warm up before starting this work out, and stretch afterwards. Have fun!
Check out the high tech equipment I like to use:
***If you want to learn how the Gladiators trained, check out this incredible program from Steve Maxwell, The Spartacus Workout. He combines bodyweight conditioning, kettlebells, clubs and rings for a fresh, advanced program.