Workout of the Day: The Hot Gates

Workout of the Day: The Hot Gates
Presented by Spartan Training®

“Molon labe.”—King Leonidas of Spartan

The Spartans marched more than 220 miles to Thermopylae, then fought the Persians for 3 days. Thus, this workout begins with a long run, followed by three rounds of punishment.


  • Dynamic warmup

Main Set

  • 10-kilometer run
  • 5 minutes rest

3 rounds of:

  • 100 burpees
  • 100-meter sandbag walking lunges (out)
  • 100-meter army crawl (back)
  • 100-meter bucket carry (out)
  • 5 minutes rest

Cool Down

  • Stretch