Spartan Group X:  Group WOD for 8.5.12

by Jeff Godin, Ph.D., CSCS

If your actions inspire others to dream more, learn more, do more and become more, you are a leader.

- John Quincy Adams

 

Spartan Coaching wants to rip every sedentary individual off their couches.  We can’t do this alone, 25% of the American population is sedentary (absolutely no reported activity). That is more than 75 million people.  Let’s join forces, get people moving, and lead people to fitness.

The majority of people don’t exercise because they don’t see it as fun. Exercise can be fun when it is done with a group. Get 3 of your sedentary friends to join you.

Group WOD…

First write down all of the 2012 Summer Olympic U.S. Gold medal winners and their sport. Memorize them.

Warm-up

All: Start with a warm up of a 10 minute easy jog, 15 jumping jacks, 15 seal jacks, and 15 ski jacks.

Main set:

You: Run ¼ mile hard,  perform 20 burpees,  20 squat jumps, and 20 push-ups, very little rest between. Do this for speed, but maintain proper form. Easy jog for a ¼ mile and then repeat.

Recruits: Run ¼ mile moderate, perform 10 burpees, 10 squat jumps, and 10 push-ups, some rest between. Do this at your own pace, maintain proper form. Easy jog for a ¼ mile and then repeat.

Recite your Olympic Gold winners list. Check for accuracy.

You: For each missed medal, perform 10 burpees with a horizontal jump (same as a regular burpee, but jump horizontally at the finish).

Recruits: 5 burpees with horizontal jump

You: Run ½ mile  hard , bear crawl 50 yards, crab walk 50 yards, and lunge walk 50 yards. Do this for speed, but maintain proper form. Easy jog for ¼ mile then repeat.

Recruits: Run ½ mile  moderate , bear crawl 25 yards, crab walk 25 yards, and lunge walk 25 yards. Do this at your own pace, maintain proper form.  Easy jog for ¼ mile then repeat.

You: Run 1 mile hard, 20 burpees, 20 squat jumps, 20 push-ups, bear crawl 50 yards, crab walk 50 yards, and lunge walk 50 yards. Done.

Recruits: Run 1 mile moderate, 8 burpees, 8 squat jumps, 8 push-ups, bear crawl 25 yards, crab walk 25 yards, and lunge walk 25 yards. Done.

Cool Down

All: Cool down with an easy 5 minute jog. Perform the Spartan Flex Combo (borrowed from Bikram Yoga) of Half Moon pose, Triangle Pose, and  Spine Twisting Pose http://www.bikramyoga.com/BikramYoga/TwentySixPostures.php

 

You have just inspired 3 people to learn more, do more and become more. They did more than they thought was possible. Your positive attitude and work ethic may have just led them to want to become Spartans. Enjoy!

You may be a good candidate to lead our Spartan Group X classes. Starting in November 2012, Spartan Group X is out to crush the sedentary lifestyle.  CLICK HERE FOR MORE INFO

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One Response

  1. avatar

    What a great vibe in the gym today! Merry xmas to everybody and just knwnoig all you guys made 2011 so much better for me. Now lets rock 2012 together!Ruthy you’re a very special person and it was great to get to do that tough bday WOD with you!

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