In this vlog Daniel Bourke, his training partner Zenith, and a third on‑camera speaker document a one‑month‑out Spartan Race preparation session held outdoors on a gloomy but sunny day. The workout begins with a 15‑minute AMRAP consisting of 5 body‑weight squats followed immediately by 5 chin‑ups, repeated with 15‑20 second rests. Participants lift roughly 75‑80 kg on the bar for the squats and perform pull‑ups at body weight. The intense pace quickly induces fatigue; Zenith struggles with grip and taps out halfway through the AMRAP, while Daniel pushes through. After the AMRAP, they transition to a five‑round circuit of 1‑minute bar hangs, lunges, and planks with 1‑minute rests, again emphasizing short recovery periods. The vlog captures the physical strain (sweat, “dripping” commentary) and the mental challenge of maintaining intensity. Following the workout, Daniel prepares a post‑exercise protein shake using oats, protein powder, optional greens (kale or spinach), mixed berries, flax seeds, cacao powder, honey, banana, peanut butter, and a pinch of salt to replenish electrolytes. He explains the nutritional rationale—high protein, carbs, healthy fats, minimal added sugar, and electrolyte balance. The video ends with reflections on the workout’s difficulty (squats being the toughest part), the gains felt despite weight‑loss goals, and a teaser for the next training session (a run). The tone is conversational, enthusiastic, and gritty, emphasizing real‑time experience, teamwork, and practical nutrition for Spartan Race preparation.
Chapters
What's going on guys? Spartan Trainer video 2, but today we're doing Spartan Workout 1. 1, I think it is. And we're outside, it's a bit of a gloomy day here, but we're getting some sunlight while we can. We just spent about 10 to 15 minutes warming up, doing some practice squats, some hanging. You were doing some weird leg maneuver on the bars there, but apparently it was a good lower back stretch. Mobilizing the calves as well, because today's workout, Spartan Trainer 1, or Spartan Strength Workout 1, I'm not entirely sure, can't remember the exact name, is 15-minute AMRAP, which is as many reps as possible, of 5 reps of squats straight into 5 reps of chin-ups, and then we have a little bit of circuit training. But we're going to film it for you guys and, uh, let you know how it goes. But how long are we out?
Uh, I think it's only a month.
A month? Yeah, so we're 1 month out, so getting excited, a little bit scared, but mostly excited.
Alrighty, so here we are, we kicked it off. 15-minute AMRAP, 5 squats straight into superseded with 5 pull-ups. Now what weight were we doing here on the bar, Zeno?
Uh, body weight, or my body weight anyway, so we're doing around 80 kilos.
Yeah, so, uh, before in other sessions we, we didn't go as heavy on the squats just because they're doing so many reps. And I mean, this, this got the heart rate up real quick. Oh yeah, straight into— now I'm weighing about 75 kilos at the moment, and you're what, 77-ish? Yeah, we were trying to lose lose some weight, get down to around 70, but this kind of training, I feel it's, it's— I'm putting on weight almost.
Yes.
Um, keeping the nutrition, nutrition good. You'll see at the end of the video what sort of stuff we've been eating, but the, the short, short rest periods and the, the training every day is, is getting, getting me jacked.
Yeah.
And so how did, how did you, uh, how'd you find this? This little, uh, superset from the start?
Oh, from the start it was, uh, wasn't too bad, but then, uh, as you can see in this set, by the end of it I just couldn't, couldn't continue with it. I was struggling a lot.
Yeah, because when you first, when you first hear this AMRAP of only 15 minutes, you're only doing 5 reps and 5 reps after each other, but because we were doing a short rest time, it really starts to take its toll. I think, what were we resting?
About 15 to 20 seconds, I think it was.
Yeah, only 15 to 20 seconds. So it would be Zenith would go, I would go, and I think here— there we go, helping each other out. Uh, you, you changed over to push-ups by the end because, uh, I just couldn't do the pull-ups.
My grip and everything was too weak. I was too weak.
And you can see here, this is, this is my last set. I've got that shine on my back, getting it Getting a good gleam on because the sweat was real. I was absolutely dripping. There we go, finished off. This is a very good warm-up, very good warm-up. Or not even a warm-up, this is— this could be a whole workout actually if you just do 15 minutes, short rest time, 5 squats, 5 pull-ups. And look here, you can do a full workout if you just— shaking the sweat off if you just put the weight up.
Post-15-minute AMRAP. How you feeling, brother? Not good. Squats? Oh man, what got you?
The squats.
Oh, you're in the shadow. Let me get some light.
Squats, they were like big weight stuff I'm not used to for so long.
Yeah, it was tough.
You were hammering it out, it was good, mate.
I'm dripping. Yeah, I'm absolutely dripping. All right, so the AMRAP is done and now we're on to the second half of the workout, which is a bit of a circuit. I think we have lunges and that's going to be great after after we just finished some squats, lunges, plank, and one other exercise. We'll get into that.
Here we're doing the second half of the workout, which is a little bit of a circuit. We started with the bar hang and lunges and then went into plank, and we did 1 minute each of those and then a 1-minute rest. Repeat for 5 rounds. And then here we got a bit of a gut cam action. You see a future in being a cameraman for yourself, mate?
Oh, for sure. Look at the stability on that.
But how'd you find this one?
Uh, I actually had to tap out just because of how damaging the squats were on my body. I think it was—
we are done. 5 rounds.
Oh, the sweat's—
I need to turn the timer off. The sweat is dripping off me. Came outside, got the shirt off to practice training outdoors because Spartan Race ain't gonna be in an aircon gym, is it, bro?
Nah, it's definitely not.
How'd you find that second round? Uh, yeah, you're pretty buckled, aren't ya?
Yeah, I had to tap out about halfway through. Dropped out. Buckled. Absolutely buckled. Daniel's keeping it going though.
A lot.
Just because the squats were a bit damaging on the legs. So the lunges—
and you went for it, you went for a 15K ride this morning, so no, no easy feat. But that's the sort of training we need to, to get good at, is that, that short recovery period in between exercises. So we're done here, we've done a gym, let's go get some food. Legend has it that after a big day of training, the Spartans would go back home grab their biggest bag of protein powder that they had, all their frozen berries, because refrigeration was a thing 5,000 years ago. It just wasn't in a big box like this. None of that crazy stuff. We're going to make a gains shake, and this is the typical smoothie I make after any kind of workout. We had a similar feed to, to what we had in last video this morning for breakfast. Today we're going something simple, something cool, because we've just worked out outside and I don't know, body's a bit hot, so I want something icy. So we're going to go oats, protein powder, greens are optional.
I got kale.
You could use spinach if you want. But these are optional because we had massive servings of greens this morning. So if you want to keep it non-greeny, greens usually take over the flavour a bit. So put something if you want. Mixed berries, some flax seeds for some good omega-3s and fats and whatnot in there. Cacao powder, because if the chocolate protein isn't enough already, you can get some cacao nibs in there, make it really chocolatey. Little sprinkle of honey, that's optional, and banana, and of course a big dollop of peanut butter and a few sprinkles of salt. Why the salt? Because we just did a massive workout and the perspiration, we're gonna lose some electrolytes. And plus, when you're dehydrated, you may be drinking a lot of water, but if you haven't got enough salt, You'll just piss the water out. Blend time. Taste test. It's really hard. Top it up with some water, or you could use almond milk or coconut milk. I don't have either of those at the moment. Water will do. We're going to go right above the max line. Attach the blending utensil. So that took about all of 5 minutes, if that, to prepare, and it's ready to go. Plenty of good protein, plenty of good carbohydrates, plenty of good fats in here, and barely any sugar. The sugar really only comes from the fruit. And that's pretty much how I eat most of the time. The nutrients I get are from whole foods rather than jam-packed with different ingredients and whatnot. So we've got an official taste tester. How's it going, mate?
Yeah, good, good as fuck. What's your favorite part of the workout today?
Um, I know I'm gonna say squats. Because they were probably the most challenging part.
Yeah.
And yeah, they took it out of me the most. Yeah, I'll say squats.
Gaslight. How about you? Yeah, I think mine was a favorite as well.
The squats at the start, the body weight was a good weight this time.
Yeah, um, that was— we're getting stronger and I'm finding that the shorter workouts, uh, I'm making, I'm making some gains even though I'm trying to lose weight. The shorter workouts, shorter rest time, I'm feeling good.
It is a lot more intense, which is— yeah, it's It's good to get a good sweat on.
Yeah, and the best thing, we finished that whole thing, that whole circuit within 40 minutes or so. Yeah. And it was hard and intense. Now we're getting into some, some good nutrition and ready for, for the next upcoming sessions. I think our next workout is a run, gonna be a bit hard to film, film that, but, uh, be assured that, that we're busting out some KMs this week.
Yeah.
So one month out, vlog Spartan Vlog 2 signing off. Aroo! See you next week.
