Spartan WOD for Thursday, 9.4.12

by Robert Decillis

 

If you ask me what I came into this life to do, I will tell you: I came to live out loud.

-Emile Zola

 

The Burpee Breakdown

 

Warm-up

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 Burpee Breakdown

 

Everyone loves the burpee. Right? For this WOD you will break the burpee down into it’s individual movements and perform each movement in ladder form.

 

Perform all 5 repetitions of squat, and then move onto the 5 repetitions of thrusters, followed by 5 repetitions of pushups, finally 5repetitions of Jump Squats.  Once you have completed all four exercises at 5 repetitions you will continue with the squat but this time doing 4 repetitions of all four exercises.  Work yourself down to a set of 1 for all four exercises.

 

Perform 3-5 sets of the Burpee Breakdown

 

Squat 5, 4, 3, 2, 1 reps

Thruster 5, 4, 3, 2, 1 reps

Pushup 5, 4, 3, 2, 1 reps

Jump Squat 5, 4, 3, 2, 1 reps

 

Cool Down

Yoga

 

Other Variations

Here are other variations of the ladder you can perform:

10,9, 8, 7, 6, 5, 4, 3, 2, 1 reps

10, 8, 6, 4, 2 reps

 

This is a serious workout designed to rip you up and lean you out.  Might be time to consider some ‘short shorts’ – blogger Carrie Adams as the full report.

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