Spartan WOD Push

nach jeffengel

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Zusammenfassung

  • event_availableDecember 22nd, 2019
  • schedule49 minutes
  • equalizer69 sets,  1890 reps
  • fitness_center208300 lbs

1. Jump rope

  • Set 1: 100 x 100 lbs
  • Set 2: 100 x 100 lbs
  • Set 3: 100 x 100 lbs
  • Set 4: 100 x 100 lbs
  • Set 5: 100 x 100 lbs
  • Set 6: 100 x 100 lbs

Total: 60000 lbs

2. Lateral shuffle

  • Set 1: 50 x 75 lbs
  • Set 2: 50 x 75 lbs

Total: 7500 lbs

3. Body weight Squats

  • Set 1: 20 x 120 lbs
  • Set 2: 20 x 120 lbs

Total: 4800 lbs

4. Push-ups

  • Set 1: 25 x 130 lbs
  • Set 2: 25 x 130 lbs
  • Set 3: 40 x 130 lbs

Total: 11700 lbs

5. Alt side lunges

  • Set 1: 20 x 120 lbs
  • Set 2: 20 x 120 lbs

Total: 4800 lbs

6. Glute bridge

  • Set 1: 20 x 75 lbs
  • Set 2: 20 x 75 lbs

Total: 3000 lbs

7. Single leg reach

  • Set 1: 20 x 120 lbs
  • Set 2: 20 x 120 lbs

Total: 4800 lbs

8. Lunges

  • Set 1: 20 x 120 lbs
  • Set 2: 20 x 120 lbs

Total: 4800 lbs

9. Bear crawl

  • Set 1: 30 x 75 lbs
  • Set 2: 30 x 75 lbs
  • Set 3: 30 x 75 lbs
  • Set 4: 30 x 75 lbs

Total: 9000 lbs

10. Squat hops

  • Set 1: 10 x 220 lbs
  • Set 2: 10 x 220 lbs
  • Set 3: 10 x 220 lbs
  • Set 4: 10 x 220 lbs

Total: 8800 lbs

11. Wide push up

  • Set 1: 10 x 140 lbs
  • Set 2: 10 x 140 lbs
  • Set 3: 10 x 140 lbs
  • Set 4: 10 x 140 lbs

Total: 5600 lbs

12. Bulgarian split squat

  • Set 1: 20 x 150 lbs
  • Set 2: 20 x 150 lbs
  • Set 3: 20 x 150 lbs
  • Set 4: 20 x 150 lbs

Total: 12000 lbs

13. Tricep dips

  • Set 1: 10 x 185 lbs
  • Set 2: 10 x 185 lbs
  • Set 3: 10 x 185 lbs
  • Set 4: 10 x 185 lbs

Total: 7400 lbs

14. Calf raise

  • Set 1: 20 x 120 lbs
  • Set 2: 20 x 120 lbs
  • Set 3: 20 x 120 lbs
  • Set 4: 20 x 120 lbs

Total: 9600 lbs

15. Single leg sit to stand

  • Set 1: 20 x 120 lbs
  • Set 2: 20 x 120 lbs
  • Set 3: 20 x 120 lbs
  • Set 4: 20 x 120 lbs

Total: 9600 lbs

16. Dolphin push-ups

  • Set 1: 10 x 165 lbs
  • Set 2: 10 x 165 lbs
  • Set 3: 10 x 165 lbs
  • Set 4: 10 x 165 lbs

Total: 6600 lbs

17. Power step-ups

  • Set 1: 20 x 185 lbs
  • Set 2: 20 x 185 lbs
  • Set 3: 20 x 185 lbs
  • Set 4: 20 x 185 lbs

Total: 14800 lbs

18. Bird dog plank

  • Set 1: 20 x 75 lbs
  • Set 2: 20 x 75 lbs
  • Set 3: 20 x 75 lbs
  • Set 4: 20 x 75 lbs

Total: 6000 lbs

19. Dead Bug

  • Set 1: 20 x 75 lbs
  • Set 2: 20 x 75 lbs
  • Set 3: 20 x 75 lbs
  • Set 4: 40 x 75 lbs

Total: 7500 lbs

20. Hollow rocker

  • Set 1: 20 x 100 lbs
  • Set 2: 20 x 100 lbs
  • Set 3: 40 x 75 lbs
  • Set 4: 40 x 75 lbs

Total: 10000 lbs