Spartan WOD for Thursday, 9.13.12

by Rob DeCillis

This Spartan WOD written by Rob DeCillis will will help you rip up with body weight strength exercises.  Pay particular attention to the animal movements if you been struggling in the endless barbed wire crawls.  You need to be strong and highly mobile while close to the ground!

Warmup

3 sets of 10

Jumping Jacks

Seal Jacks

Squats

Leg Swings 3×10 each leg

Animal Movements

Bear Crawl 2×25 yards

Crab Walk 2×25 yards

Spiderman Crawl/Tiger Walk 2×25 yards

Ground Work

Double leg bridges 2×8

Single leg bridges 2×8 each leg

Fire Hydrants 2×8 each leg

Workout

The Bodyweight Doubler

Perform the following set of exercises in order.

Pull-up

Push-up

Burpee

Mountain Climber

Do as many pull-ups as possible and then double the number of repetitions for each successive exercise.  For example:

Pull-up 4 reps

Push-up 8 reps

Burpee 16 reps

Mountain Climbers 32 reps

Set the clock between 10 and 15 minutes and record how many sets you get out.

Cool down

Light stretching and yoga

About Rob DeCillis:

Rob DeCillis is the owner of Combat Trainer Strength Gym, the only Training for Warriors center on Long Island.  He is also an avid obstacle course racer, who is currently training for the Spartan Beast in Vermont.  He is also the owner of www.obstaclecoursetraining.com, a website dedicated to strength and conditioning for the obstacle racing athlete.

Tags: Master WOD Archive