Spartan WOD for Wednesday, 10.10.12

by Joe De Sena


Most people see what is, and never see what can be.
—Albert Einstein


The Spartan 1500 is the ultimate in training.  We should all aspire to be able to complete it 3 days per week in under an 90 minutes.  Do this for a month and then take a week off.

The Spartan 1500
Spartan stretch and breathing.


100 jumping jacks
100 burpees
100 pullups
100 jumping lunges
300 specialized crunches
50 laying side twists
100 Spartan pancake squat throw ups
100 box jumps
100 side kicks
50 hanging leg raises
100 prison deep squats
100 plank leg lift twists
100 straight arm against the wall squats
100 curls/tricips with pancake

3 mile run with sand bag




3 Responses

  1. avatar

    What are “specialized crunches”? Also, the links don’t work (yet, maybe).

  2. avatar

    Spartan should have a WOD book to follow for 365 days, maybe a trial print to see how they sell? With this being apart of the first few pages of tailor made Spartan Workouts. I would pick it up in a heartbeat. Also where can you buy the pancakes?

  3. avatar

    what are spartan pancake squat throw ups and plank leg lift twists?

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