The Spartan Ab 300

Jeff Godin, Ph.D. CSCS, director of Spartan Coaches


The world is the great gymnasium where we come to make ourselves strong.

– Swami Vivekananda


Whether running, clearing an 8-foot wall, or doing burpees, much of your strength comes from having a strong core.

15 crunches
30 bicycles
30 back-scratchers
30 rotating crunches
15 leg-lowers
30 scissor-kick
30 side-crunches
30 bicycles
15 crunches
30 back scratchers
15 leg lowers
30 side-crunches

WTF is a back-scratcher, a bicycle?

This Spartan WOD comes from Jeff Godin, Ph.D. CSCS, director of Spartan Coaches.

Tags: ,

4 Responses

  1. avatar

    What is a back scratcher?

  2. avatar

    Do you do these straight through without rest? 30 side crunches – 30 each side? How many sets of the whole routine should we be shooting for? How many times a week should you be doing this routine?


  3. avatar

    what are rotating crunches? The page describing the excersises is down. Thanks.

  4. avatar

    Sorry about the dead link. All exercises can be found:

    Chris, once through the routine should keep you toned and race ready for sure.

Leave a Comment

* = Required Fields