Spartan WOD for Tuesday, 11.6.12 brought to you by Gaspari Nutrition

~By James Villepique CSCS

You’ve decimated one half of a 4 week progressive fitness orientated and periodized training program. It’s time to add some heat, ask for extra endurance, and communicate to the body that a new adaptation is required. This week’s WOD is adding in time constraints, oh yeah, we went there. Here is what things looked like last week:

Week 2 Periodized WOD

-  Jog 1 Half Mile

Lower Body Agility Exercise x 7

1 min rest

-  Jog 1 Quarter Mile

Alternating Split Squats w/ Jump x 12

1 min rest

-  Jog 1 Half Mile

2 Pushups + Burpees to Tuck Jumps x 15

1 min rest

-  Jog 1 Quarter Mile

Full-Body Agility Square x 8

1 Min Rest

Changes

-1 min rest
+1/2 Mile
+7 Reps to Agility Drills
+30 Pushups

Last week we spoke about implementing visualization techniques to enhance and elevate performance, especially when things get rough and the mind begs us to call it quits. As you’ll see, we’ve added another half mile to the WOD, and added a time constraint of 8-12 minutes on it.

In America at this point, an 8-12 minute mile is asking a lot, but not when it comes to Spartans. Stretch well, prepare, bring your mind to the field, and make pacing a priority. Here is what this week’s WOD looks like, including the overall changes to the program so far:

Week 3 Periodized WOD

-  Jog 1 Half Mile (4-6Min Time)

Lower Body Agility Exercise x 12

50 Sec Rest

-  Jog 1 Half Mile

Alternating Split Squats w/ Jump x 15

1 Min Rest

-  Jog 1 Half Mile (4-6Min Time)

2 Pushups + Burpees to Tuck Jumps x 15

50 Sec Rest

-  Jog 1 Quarter Mile

Full-Body Agility Square x 10

1 Min Rest

Change

- 20 Seconds Rest
+1/2 Mile
+ 10 Reps to Agility Drills
Added Time Constraints to 1 Mile
-1min 20sec Rest
+1 Mile
+17 Reps to Agility Drills
+30 Pushups
+Time Constraints to 1 Mile

Overall Changes

-1min 20sec Rest
+1 Mile
+17 Reps to Agility Drills
+30 Pushups
+Time Constraints to 1 Mile

Ideally the jogging should begin to feel like a cool down period between energy expensive exercises. That last quarter mile should be producing a slight adrenaline burst, and the minor decrease in rest should have left its mark.

Next week the rest periods will change again, and there will be more periodization for the final stretch.

I’ll briefly go over the different stations of the circuit again, but by now you should know them pretty well.

Prepare Yourself…

Jogging

Along with soreness in the gastrocnemius and soleus muscles in the calf, joggers can begin to feel soreness in their ankles, especially around the Achilles tendon. If you begin to feel this, then rest and recuperate. Talk to your doctor if the soreness worsens, you see swelling, or it lasts for more than four days.

Adequate recovery, tying your shoelaces tight enough, and wearing appropriate footwear can all help guard against this. Make sure to stretch, breathe correctly and deliberately, and get sufficient micro and macro nutrients before/after.

Lower Body Agility Drills

As you get used to these, again, pay attention to your ankles. The jogging, shuffling, and scooting really puts the pressure on the joint capsules, and they should give you an appreciation for them!

It’s easy to forget about them in the modern American lifestyle, but in these WODs and on the obstacle course, they are absolutely crucial.

If someone suffers an ankle injury in post apocalyptic movies, what does the audience do? They sigh, because that person is a goner! Focus on what you’re doing, and avoid injury.

Alternating Split Squats with Jump

Why is jumping in general such a huge calorie burner? Jump roping burns around 700 calories an hour, and that’s more than half a pound of fat. You’re engaging your calves, shoulders, quads, arms, and all else, and then pitting them against gravity.

This exercise should give you more of an appreciation for balance training. Each time you awkwardly lean to the side, lose your footing, or come down in a dangerous fashion, imagine doing so while the clock is ticking during a race.

Pushup Burpees to Tuck Jump

Why does every military make its soldiers do tons of burpees, why are they in obstacle courses, and why do athletes get extremely used to them? What is so special about the burpee?

Well, for starters you enter into different planes of motion, have to coordinate the upper and lower body, and when you add in jumps and pushups, they become a full-body workout that expends energy and kick starts the metabolism. If you do them quickly enough, they’re probably one of the most difficult kinds of cardio ever.

Full-Body Agility Drills

How about the wrists? Excessive jogging can bring your ankles to life in ways that aren’t so pleasurable. Well, as you get used to the bear-crawl like movements, don’t take your wrists for granted.

Be precise in your movements, and because they won’t be timed, there is absolutely no reason to be quick about it. Take your time, and act deliberately, focusing and paying close attention to what kind of language your wrist and hand joints are speaking.

 

Keep Going!

James Villepigue

Get your daily Spartan WOD in your inbox.

Register for a Spartan Race.

Tags: ,

13 Responses

  1. avatar

    Those full body agililty drills are killer! I assume that this wod, like the week 1 version, is supposed to be done three times???

  2. avatar

    Im a newb. Can someone please explain what a lower body agility drill is?

  3. avatar

    Can the author please not forget to put how many times we do all this? He said 3 times to the first one nothing on the next two. I assumed 3 on the second one but I saw someone commenting and saying that one us enough if you go hard enough on it, so just wanting to clarify.

    • avatar

      I am not the author, but I’ll take liberty to comment :)
      I did three rounds, because I am training for a beast. Do what you have time and energy to do. Since it was late though, and because I ran 9 hill miles yesterday and did a solid leg workout Sunday, for the second two rounds, I only ran one lap (1/4 mile) between each drill. And I added a few extra alternating squat jumps. If you haven’t done it yet, have fun! It’s a good one!

  4. avatar

    Could someone explain the Lower Body Agility Exercise ?

    • avatar

      Use the same rectangle as lower body agility exercise, and bear crawl the loop, without rotating.. I.e, crawl forward, sideways left, backwards, sideways right.

    • avatar

      I didn’t design the workout, but here is what I understand. It’s just a shuffle. think football practice. I kept my arms up, with elbows bent, palms facing forward. lead foot is natural with side to side; for front and back, alternate the lead leg. So if you do 12 squares, do 6 leading with right, 6 leading with left. I measured out 10×20′ and marked with small clothes (dont carry cones around).

  5. avatar

    Great workout… going to bed with sore calves…

Leave a Comment

* = Required Fields