Spartan WOD for Monday Dec 3rd, 2012

This week’s WOD is an outdoor interval training and bodyweight powerhouse. We’re going to incorporate a pyramid structure of full-body workouts in sets of two. Here is what the basic breakdown looks like. The numbers, for example 40/40, means forty seconds of both exercises in the set, and then you move onto the next one. They scale down as you go, but it works out to a really effective workout.

Here we go…

1st Interval Cycle: 40/40

Jog to Sprint

Plank to Sits

Crawling to Lunges

Flutter to Scissor Kicks

14 Alternating 1-leg Burpees


2nd Interval Cycle 30/30

Jog to Sprint

Plank to Sits

Crawling to Lunges

Flutters to Scissor Kicks

13 Alternating 1-leg Burpees


3rd Interval Cycle 20/20

Jog to Sprint

Plank to Sits

Crawling to Lunges

Flutters to Scissor Kicks

12 Alternating 1-leg Burpees


4th Interval Cycle 10/10

Jog to Sprint

Plank to Sits

Crawling to Lunges

Flutters to Scissor Kicks

10 Alternating 1-leg Burpees


Ideally you should complete all four cycles of interval training without any specific rest periods. As long as you keep moving, it’s fine, but shoot for as little down time as you can manage.

If you’ve done things correctly, by the time you reach the last cycle, you’ll be struggling to make it through even ten second intervals.

1) Jog to Sprints: We’re starting with jogging, and this should serve as your warm up. There is no need to stretch or do anything beforehand, aside from some basic hopping, or slow pace knee-high jogging in place.

At the forty second mark you should take off like a cheetah that’s been juiced with 100 CCs of pure adrenaline. Make sure to prepare your mind and body before it happens though, as this will give your neuromuscular system the preparatory messages. Forty seconds may not sound like a whole lot, but for most people it should be nearly impossible to go at 100% the entire time.

Keep it as hardcore as you can, concentrate on your breathing, and do everything you can to still the hectic convulsions of your mind. The body thinks you’re either running after prey, or you’ve in danger of being something’s dinner.

2) Planks to Sits: You’re going to start in regular plank position. As long as you keep your butt down, I don’t care what you do while you’re suspended against gravity. You could shift to your obliques, shift around on your toes, whatever. Just make sure you are clenching your core and your glutes, and giving it everything you got.

After you’ve reached the interval time, hop up, and get down in a free-form wall sit position and stay there. There will be no placing of the hands on the knees, because the point is to sustain as much tension as possible.

For the most muscular benefit during the longer intervals, it’s wise to gracefully move from one angle to another. Make this an active isometric contraction.

3) Crawling to Lunges: I would like you to get creative with the direction of not only your crawls, but your lunging as well. Don’t get stuck in forward momentum because life, like obstacle course engineers, loves to throw curve balls. What I would rather you concentrate on are angles.

Basically you need to stay in a crawling position and keep moving until time is up. Then, get up and go straight into continuous lunges in both lateral and reverse angles. Don’t be in such a hurry during any of this that you sacrifice form and risk injuring something.

4) Flutter to Scissor Kicks: Get down on your butt, put your hands wherever is most comfortable, and start with some full-body flexing flutter kicks. These should be fast but controlled; extremely tacking on the mid-section.

The scissor kicks should also be at a decent clip. Switch the top and bottom feet every repetition, and have a nice wide gate. To make them more challenging, slightly lift the upper body a few inches off the ground and use it as leverage. This balancing act compounds the pressure on the core.

5) 1-Leg Burpees: These are pretty self-explanatory. It’s a pretty simple adjustment that very few people take advantage of. On the course, you’re body is moving and adapting organically.

Try to simulate this in as many exercises as possible. All too often it only takes a slight change to incorporate more internal balance and stabilization mechanisms.

Make sure that you’re alternating which leg you go down on, and again, once you get down there, you can do anything you want, but try to get in a few fast paced ones as well. It will provide a challenge to your body that it is most likely far from accustomed to.

Keep Going!

James Villepigue CSCS


2 Responses

  1. avatar

    What is the difference between flutter kicks and scissor kicks? I always thought they were one in the same.

    Wall sits implying that your back is against the wall, and your knees bent at 90 degree angle?

    Thanks for the clarification. This WOD looks fun!

  2. avatar

    You should make 1 minute videos for these exercises. I have a hard time picturing what your talking about. If you go to the, they have a 1 to 2 minute video or less for every exercises. Visual images would be so helpful.

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