AGOGA Spartan Gauntlet



I’ll start with what I hope is an uncontentious statement; appropriate exercise is good for you! Agree? Good. But sometimes it’s easy to fall into the habit trap of exercising for exercising’s sake. Whether you’re stepping into AGOGA, having a run down at Bondi, or cranking out some bodyweight training in your hotel room while travelling (just to name a few examples), what if your exercise wasn’t just “exercise”? What if your exercise became training for specific goals? Now you’re moving with intention.

Training towards a realistic and attainable goal (or goals!) is absolutely essential as it provides an objective focal point, motivation, and typically a structured path to reaching the goal. Training without a goal or purpose can eat away at your motivation and potentially diminish your intensity and enjoyment of your sessions. SO, the AGOGA team decided it was time to introduce a system that would allow our amazing clients to test and track their fitness against attainable yet challenging goals.



ASG is a free program for our members which pits them against an awesome and challenging gauntlet of exercise tests. But how do we level the playing field when it comes to testing fitness levels including strength, endurance and speed? Easy – we focus on bodyweight! From pro-athletes to suburban training champions, bodyweight training provides the foundation for more complex resistance, skill and plyometric movements. The other great news about bodyweight exercises is that the sky’s the limit; your basic strength endurance and conditioning can be continuously and incrementally improved.

With this mind, ASG includes 5 bodyweight challenges: 3-minute max rep sets for bodyweight squats, push-ups, pull-ups/TRX rows and burpees PLUS a 400m speed sprint. Completing the ASG will give you a great snapshot of where you’re at in terms of your basic strength-endurance and conditioning. You will also quickly discover your lactic acid threshold (and ability to recover from it) plus your ability to efficiently perform each exercise with great form.

To help determine your fitness level, we’ve developed the ASG Spartan, Gladiator and Agogian Elite standards:





On Saturday 4 June 2016, we’ll be running ASG initial testing across two time slots (9am + 10am groups… so no Signature or Stronger that Saturday). Nine weeks later on Saturday 6 August 2016 we’ll be running ASG retesting at the same times. We’ll explain in person on the testing days how to execute perfect reps and how we’re tracking/timing each other. We promise the studio will be in carnival mode, so expect two awesome days filled with music, freebies, and high-fives. Make sure you don’t miss out by booking your free spots ASAP!

Once you’ve participated in the first round of testing and established your benchmark, why not then use the program to develop some new fitness goals? Assess your first ASG attempt and then create a new goal for your retesting; aim for a specific number of additional reps, or a percentage improvement, or hit that new standard whether its Spartan, Gladiator or Agogian Elite!

Whatever your goal is, dream big and go for it! As Tim Ferriss wrote in The 4-Hour Workweek, “Doing the unrealistic is easier than doing the realistic…It’s lonely at the top. Ninety-nine percent of people in the world are convinced they are incapable of achieving great things, so they aim for mediocre. The level of competition is thus fiercest for ‘realistic’ goals, paradoxically making them the most time- and energy-consuming… The fishing is best where the fewest go, and the collective insecurity of the world makes it easy for people to hit home runs while everyone else is aiming for base hits. There is just less competition for bigger goals.”

So develop a training plan, speak with your AGOGA trainers, think about your strengths and weaknesses, and assess which classes and exercises will provide the most boost to your performance. Lucky for you, AGOGA’s group training provides the perfect environment to work on the 5 test exercises, from practising efficiently and proficiently hitting those squats and pull/TRX-ups, maximizing your sprint speed, developing that push-up technique, or falling in love with burpees (well, even more in love).

Here’s the final kicker – we’ll be giving away some sensational prize packs (after the retesting day) for outright winners as well as the most improved! So no matter your current fitness level, we all have that little extra incentive to strive for improvement.

We can’t wait to see you in the studio for ASG. It’s time to set a goal, train with intention, and defeat the gauntlet!

Nic Mendoza-Jones

Nic is AGOGA’s functional strength specialist. He’s known for his obsessive research (comes from being an ex lawyer) and self-experimentation with innovative and alternative training methods including kettlebells, Indian clubs and ‘gada’ steel maces.

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