Spartan WOD for Monday, 11.12.12

Life is either a daring adventure or nothing at all.

― Helen Keller

Spartan Beginner WOD (3 of 4)


Breathing and Stretching

Run 5-10 minutes

Main set:

10 Push-ups

10 Body weight squats

10 Burpees

10 Crunches

Repeat 3x.  If you can’t do 10 reps straight, break them into into 2 sets of 5.

Run 2 miles.  Run/walk is fine second mile.

Cool down:


For our more advanced athletes, take this as an opportunity to have a recovery day.

If you were unable to finish this Spartan WOD, don’t stress.  Try this workout again next week, same place, same time—or try this slightly easier version.  The key is to do what you can of each WOD, they are scalable so you can simply cut them in ½ or into 1/3rds.


4 Responses

  1. avatar

    Yesterday’s WOD had Air Squats, today’s WOD has Body Weight Squats. What is the difference? Google searches haven’t helped…

    This has been commented on before, but it would be REALLY helpful if WOD’s had explanations. Too often they just list a bunch of exercises, but readers have no clue as to what it means. The E-mails will even say to “click here” for more detailed descriptions, but that just takes us to this blog that is a copy/paste of the E-mail.

    My understanding is that the Spartan mission isn’t centered around exclusivity amongst elite athletes, but about encouraging everyone to transform their way of life. If that’s the case, then we need a reference section that indexes all of the different elements & provides explanations (videos even better). That way the initial E-mail/Blog can be quick & simple by just listing the WOD (as it is now). But also have a reference tab where Spartans can turn to look up which elements they don’t understand. Thanks! I love this program!

  2. avatar

    I don’t understand what a periodized WOD is. Is that just another WOD that you do that day and if so why is it weekly? or do you like do that every day in addition to the WOD?

Leave a Comment

* = Required Fields