Embedded Files
Workout of the Day — “Spartan Flow”
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Warm-Up: Mobility Wake-Up
(8 minutes — no equipment)
Ease in with Skimble’s Mobility Wake-Up.
Standing Back Bend — 30 sec
Squats with Raised Arms — 30 sec
Small Forward Arm Circles — 30 sec
Small Reverse Arm Circles — 30 sec
High Knee Pulls — 30 sec
Boxer Fist Reaches — 30 sec
Dragon Squats — 30 sec
Outside Runner’s Lunges — 30 sec
Rest — 30 sec
Repeat for 2 rounds.
Light sweat, loose joints, heart rate steady.
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Main Set: Spartan Run
9 total laps.
After each lap:
Push-Ups, Lunges, Sit-Ups
Reps per lap → 10 / 20 / 30 / 40 / 50 / 40 / 30 / 20 / 10
(450 total each movement)
Keep a calm rhythm. You’re not racing the clock — you’re pacing your mind.
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Mental Models
Self-Competition
> The only person you need to compare yourself against is the person you were yesterday.
Misconceptions:
1. It means ignoring others.
2. It’s soft or self-focused.
Reality: It’s ruthless honesty with yourself.
Wrestling cue: Lap 5 — check your breathing, not your neighbor’s pace.
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Shuhari
> Imitate. Break from tradition. Innovate.
Misconceptions:
1. Breaking form = ignoring coaches.
2. Innovation happens early.
Reality: Mastery grows from repetition before invention.
Wrestling cue: Perfect the setup first, then shape it to fit your style.
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Spaced Repetition
> Revisit and refine. Growth lives in the return.
Misconceptions:
1. Once learned, always remembered.
2. Repetition = daily grind.
Reality: Skill deepens with time between efforts.
Wrestling cue: Run Spartan Flow every two weeks. Track, recover, repeat.
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Reflection cues:
Lap 3: “Am I smoother than last time?”
Lap 5: “Can I stay calm when it hurts?”
Lap 9: “Did I give my best version today?”
A warm body, a hard engine, a quiet mind.
That’s the full cycle — mobility to mastery
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