Spartan WOD for Monday Dec 3rd, 2012

This week’s WOD is an outdoor interval training and bodyweight powerhouse. We’re going to incorporate a pyramid structure of full-body workouts in sets of two. Here is what the basic breakdown looks like. The numbers, for example 40/40, means forty seconds of both exercises in the set, and then you move onto the next one. They scale down as you go, but it works out to a really effective workout.

Here we go…

1st Interval Cycle: 40/40

Jog to Sprint

Plank to Sits

Crawling to Lunges

Flutter to Scissor Kicks

14 Alternating 1-leg Burpees


2nd Interval Cycle 30/30

Jog to Sprint

Plank to Sits

Crawling to Lunges

Flutters to Scissor Kicks

13 Alternating 1-leg Burpees


3rd Interval Cycle 20/20

Jog to Sprint

Plank to Sits

Crawling to Lunges

Flutters to Scissor Kicks

12 Alternating 1-leg Burpees


4th Interval Cycle 10/10

Jog to Sprint

Plank to Sits

Crawling to Lunges

Flutters to Scissor Kicks

10 Alternating 1-leg Burpees


Ideally you should complete all four cycles of interval training without any specific rest periods. As long as you keep moving, it’s fine, but shoot for as little down time as you can manage.

If you’ve done things correctly, by the time you reach the last cycle, you’ll be struggling to make it through even ten second intervals.

1) Jog to Sprints: We’re starting with jogging, and this should serve as your warm up. There is no need to stretch or do anything beforehand, aside from some basic hopping, or slow pace knee-high jogging in place.

At the forty second mark you should take off like a cheetah that’s been juiced with 100 CCs of pure adrenaline. Make sure to prepare your mind and body before it happens though, as this will give your neuromuscular system the preparatory messages. Forty seconds may not sound like a whole lot, but for most people it should be nearly impossible to go at 100% the entire time.

Keep it as hardcore as you can, concentrate on your breathing, and do everything you can to still the hectic convulsions of your mind. The body thinks you’re either running after prey, or you’ve in danger of being something’s dinner.

2) Planks to Sits: You’re going to start in regular plank position. As long as you keep your butt down, I don’t care what you do while you’re suspended against gravity. You could shift to your obliques, shift around on your toes, whatever. Just make sure you are clenching your core and your glutes, and giving it everything you got.

After you’ve reached the interval time, hop up, and get down in a free-form wall sit position and stay there. There will be no placing of the hands on the knees, because the point is to sustain as much tension as possible.

For the most muscular benefit during the longer intervals, it’s wise to gracefully move from one angle to another. Make this an active isometric contraction.

3) Crawling to Lunges: I would like you to get creative with the direction of not only your crawls, but your lunging as well. Don’t get stuck in forward momentum because life, like obstacle course engineers, loves to throw curve balls. What I would rather you concentrate on are angles.

Basically you need to stay in a crawling position and keep moving until time is up. Then, get up and go straight into continuous lunges in both lateral and reverse angles. Don’t be in such a hurry during any of this that you sacrifice form and risk injuring something.

4) Flutter to Scissor Kicks: Get down on your butt, put your hands wherever is most comfortable, and start with some full-body flexing flutter kicks. These should be fast but controlled; extremely tacking on the mid-section.

The scissor kicks should also be at a decent clip. Switch the top and bottom feet every repetition, and have a nice wide gate. To make them more challenging, slightly lift the upper body a few inches off the ground and use it as leverage. This balancing act compounds the pressure on the core.

5) 1-Leg Burpees: These are pretty self-explanatory. It’s a pretty simple adjustment that very few people take advantage of. On the course, you’re body is moving and adapting organically.

Try to simulate this in as many exercises as possible. All too often it only takes a slight change to incorporate more internal balance and stabilization mechanisms.

Make sure that you’re alternating which leg you go down on, and again, once you get down there, you can do anything you want, but try to get in a few fast paced ones as well. It will provide a challenge to your body that it is most likely far from accustomed to.

Keep Going!

James Villepigue CSCS


WOD for Tuesday, 6.19.12 brought to you by Gaspari Nutrition

~By James Villepigue CSCS & Hobie Call

The Total-Body Track Workout

Hobie and I have a very exciting WOD to share with you this week. This comes straight from Hobie Call’s select stable of race specific workouts and is compliments of our Conquer Any Course website.

If you’re sick of the gym and would rather train outside, this WOD rocks!

The beauty in this workout, is that you have stations marked around the track and it’s up to you to get to each station and perform each station exercise as quickly as you can.

We’ve set a time frame around today’s WOD, based on your race specific goal. If you are a well-conditioned athlete, who is use to training with high intensity output and you’re out to conquer a 5k Spartan Sprint, try to get this workout done within 30 minutes time.

If you are up against a race that typically takes 2 or more hours to complete, make today’s workout a 90-minute-gig.

Here’s the deal-

–For those of you who are shooting for a workout time between 30 to 60 minutes, we want you to plan on performing an exercise every 400 meters.

–If you’re looking at a 60 to 90 minute workout duration, plan on performing an exercise every 800 meters.


First Station: Perform 15 Hindu pushups – as you can see from the 3 pics on the left, you begin in a high push-up start position – your rear end is pushed high into the sky, now slide forward, without allowing your body to touch the floor and move fluidly into the full body extension. Pop your rear right back up and move on to your next repetition.


Second Station: Perform 15 jump-style Burpees (To make this super challenging, turn the jump into a standing long jump) – just be sure to be mindful that you will be jumping for distance and not as much for height.


Third Station: Perform 10 Pull-Ups (If you’re feeling exhausted, you may use your legs to pop off the ground for assistance – only if you need to!)



Fourth Station: Perform 15 thrusters (Use 20 or more pounds of resistance). You can use a variety of objects i.e. rock, sandbag, tire, log, dumbbells, etc.

The pic on the left, demonstrates the lower position of the exercise. Notice how she’s sitting back, knees are kept behind the toes and her elbows are nearly touching her knees. At this point, with no rest, she stands up and thrusts that sand bag (or whatever object you’re using) up, overhead, at full elbow extension.


Okay, now. After you perform each of the four exercises, you must now perform 10 Lunges (5 each leg), using a full range of motion – do this before you begin your next track run.

As you may have already assumed, The Total-Body Track Workout was designed to be executed using a higher intensity – we’re talking the degree of intensity that you’d be using on the actual Spartan Race course… that means no rest or breaks (unless of course you need them!).


Now, if your particular obstacle course event exceeds the 2 hour plus mark, it is important that you pace yourself! We do not want you working at such a high intensity, that you end up having to stop half way around the track to catch your breath. Train smart – here, that means training with just a bit less intensity, so that you may preserve your fuel and get through your entire workout without the need for breaks. You must practice maintaining a steady intensity output  and pace and this will help you conquer that race course.

If you find that you are pushing too hard and that you are in need of more rest, take a break, refocus your strategy and begin again.

Progressive Achievement: When you do eventually discover a race pace that allows you to get through the entire workout, using a mid-to-high intensity output, rather than increase your reps or decrease your time, instead add a weight vest to the mix! Begin by using lighter weight increments – try four to six pounds added to the vest and try to increase during each successive workout.

If you’re wondering how you’re to perform Pull-Ups on a track, here’s the deal. Run out to a hardware store and grab a 12-foot roll of 3/4-1½ inch rope.

Lasso it up and throw that bad boy up and over the goal post, making sure that each end that hangs over is balanced in length. If you still have a weak hand-grip, you may tie knots in to each side, allowing you to grip the knot ball.

For those of you who are completely new to this style of training, please be smart and cut the workout time down into something that you believe you can handle. Finding your own workout threshold may mean going on a discovery of what you can and can’t handle. Pay attention to what your body can and cannot achieve and listen to what your body is telling you. If you push too hard, too early on in the game, it could easily mean, game over. Be smart and train smart!

Beginners: Start out by performing 5 repetitions of each of the four exercises, plus lunges. You can effectively gauge the amount of intensity that you’re using by how long it takes for your body to recover between exercises and workouts.

Listen, if you find that you’re not almost fully recovered from your workouts, post 2-3 days, you’re either pushing too hard or you’re not getting enough rest between workouts.

As always, Hobie and I would love to know how you did with today’s Total-Body Track Workout. Please share.

Keep Going!

James Villepigue & Hobie Call