I tried this workout for the first time last year and nearly puked. Although it was initially tough to get through and my first time was 34min, I became addicted and shortened it down to 23min in just 3 weeks. the results were great and combined with the right diet I notice myself getting lean quickly. It also had an immediate impact on my recreational sports career. “I am Sparta”.
The exercises are not carved in stone and can be manipulated to suit the individuals needs
minimal to no rest between sets. If training with a partner stagger your start times to avoid waiting for equipment.
start with a lighter weight than you anticipate. The weight will get heavy fast and you could find yourself scrambling for smaller weights, or changing plates in the middle of your workout.