The Mantathlon Program
Martin Rooney
Functional Fitness, Functional Training, Power Sports , Powerlifting, BodybuildingUnleash Your Inner Warrior: Take on the Mantathlon Challenge
I’m always searching for ways to push the body and mind to the next level. While researching the ancient Pentathlon during the London Olympics, I couldn’t understand why this ultimate test of power and grit had been abandoned.
The Pentathlon showcased human prowess: long jump, sprinting, javelin, discus, and wrestling. It was raw, primal, and electric. Yet, somehow, these feats were replaced by the "Modern Pentathlon"—an uninspiring lineup of swimming, air pistol shooting, horse jumping, fencing, and a 3-kilometer run. Exciting? Hardly.
Where’s the grit? The power? The challenge that makes hearts race and testosterone spike? Inspired by the Pentathlon’s original spirit, I designed the Mantathlon—a modern, manlier test of strength and endurance that will fire up your inner gladiator.
What Is the Mantathlon? The Mantathlon is a five-event, 20-minute fitness gauntlet where you’ll test your strength, stamina, and mental toughness:
Bodyweight Bench Press for Reps Bodyweight Chin-Ups for Reps Half-Bodyweight Overhead Press for Reps 1.25x Bodyweight Dips for Reps Half-Bodyweight Barbell Curl for Reps You get one attempt per event, and the goal is simple: rack up as many reps as possible within the time limit. Each event demands proper form—no shortcuts, no cheats.
Scoring: Where Do You Stand?
0–10: Low Man on the Totem Pole 30–40: Wing Man 70–80: Super Man 90–100: Man of War The ultimate score is 100. Achieve it, and you’ve not only proven your strength but also unlocked mental toughness few possess.
Why the Mantathlon? This isn’t just another fitness test. The Mantathlon challenges your explosive power, endurance, and grit under pressure. The ticking clock forces you to dig deep, overcoming not just physical fatigue but also mental barriers.
Are you ready to test yourself? To beat your score and rise through the ranks?
Sign Up for the Mantathlon Training Program To dominate the Mantathlon, you need a plan. Our 8-week Mantathlon training program will build your strength, endurance, and technique. You’ll receive a custom workout plan designed to help you smash your personal best. Don’t settle for being average—become a Man of War.
Join the Mantathlon training program today and turn yourself into a living legend.
Strength
A
Mantathlon Test
First, click into the videos to get a breakdown of each test. Then complete these 5 Tests to find your total (starting) score. You have 20 total minutes to complete all 5 tests. The Max score for each test is 20 and your max score across all 5 test is 100. Test 1: Bench Press at BW Test 2: Chin-Ups Test 3: Overhead Press at 50% BW Test 4: Dips with 25% BW added Test 5: Barbell Curl at 50% BW
Prep
A
Warmup
Foam Rolling x 5:00m:s 2 sets of: x10 Plate Front, Lateral, and ER Shoulder Circuit x12 Band Pull-Aparts x12 Scapular Push-Ups x10 Wall Slides
B
Bench Press
10, 5, 3 @ _ , 40, 60 %
C
Bench Press
1 x MAX @ 60 %
D
Barbell Overhead Press
4 x 8
E
Weighted Dips
4 x 6
F
Plank Hold
3 x 45
Prep
A
Warmup
Foam Rolling x 5mins Then, 2 rounds of: 10x Scapular Retractions (Hanging From Bar) 12x Band or Cable Face Pulls 10x Cat-Cow Stretch
B
Chin-Ups
2 x 5
C
Chin-Ups
1 x MAX
D
Barbell Rows
4 x 4
E
Barbell Curl
4 x 8
F
Cable Row
3 x 8
Prep
A
Warmup
Foam Rolling x 5mins Then, 2 rounds of: x10 Arm Circles (Forward and Backward) x12 Band Pull-Aparts x12 Scapular Push-Ups
B
Incline Bench Press
3 x 10
C
Triceps Pushdowns
3 x 15
D
Dumbbell Shoulder Press
3 x 12
E
Dumbbell Lateral Raises
3 x 15
F
Push-Ups
3 x MAX
Prep
A
Warmup
Foam Rolling x 5mins Then, 2 rounds of: x10 Cat-Cow Stretch x30s Hip Flexor Stretch x12 Glute Bridges x6 Bird Dogs
B
Deadlift
5, 3 @ 40, 60 %
C
Deadlift
5 x 5
D
Lat Pull Downs
3 x 10
E
Band or Cable Face Pulls
3 x 15
F
Hammer Curls
3 x 15
G
Two Hand Farmer's Walk
3 x 40
Martin Rooney
Fitlosopher, Author, Speaker, IntoTheRoar Podcast, Head Coach@trainingforwarriors, Track Coach, Globetrotter, Blackbelt, Artist, Dadx4.
