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



3 sets of 10

Jumping Jacks

Seal Jacks


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




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



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, a website dedicated to strength and conditioning for the obstacle racing athlete.


6 Responses

  1. avatar

    I’m about 3weeks into spartan WOD for beast in February going down in Miami. Seems to be workouts everyday and burpees nearly everyday. What about rest and time for recovery?

  2. avatar

    I have been training now for almost a month with WOD for Miami beast in February. I notice no days off and doing burpees almost everyday. Should I be monitoring my own rest/recovery or should WOD be a daily regiment no matter what?

    • avatar

      You need rest days. We tell WOD readers to mostly follow the WODs as they fit there schedule. When a WOD doesn’t fit in, or you need a rest day, save it for another day.

      The weeks do follow a periodization, but it can’t possibly work for everyone and their schedules, so adaptability is at the core of the WODs

  3. avatar

    Didn’t do the WOD today…I went to a spin class on base. Still dropped 414 cals in 45 minutes. Slowly getting there…

  4. avatar

    I actually get pleasure from your writing style. This can be a very good put up! Thanks

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