2014-WOD-Headers-S_Power

Day 01 – S-POWER – Trifecta Level

“Most people never run far enough on their first wind to find out they’ve got a second.”

- William James

Warm-up

Dynamic warm-up – 3 movements x 2 at 25 yards each.

Main Set

  • Broad Jumps. Crank 5 maximum effort broad jumps. rest 3 minutes. Repeat 4 sets.
  • 5x Wall Squats. Then, 30 Single Arm Sand bag Squats per side. Then, accumulate 90s in a lunge position on each side side. Rest 2 minutes. Repeat 3 sets.
  • 50′ Reverse, then 75′ Forward Bear Crawls (150′ total). Rest 30 seconds. Then, 30 Push Ups (broken as needed). Rest 30 seconds. 3 Sets.
  • Finisher Circuit: 4 sets of 30 Burpees.

Cool down

Stretch

TRIFECTA  Required Equipment:  Sandbags, Kettlebells, Dumbbells. Optional: Barbells/Gym membership.

WOD-Level-Rec-Trifecta


Joe Di Stefano

Joe DiStefano, "Joe Di", is the Fitness & Training Director at Spartan Race and is the Project Manager of the Spartan Coaching program. For more information about Joe, plus all his updates on training, fitness, nutrition, and longevity, Follow Joe Di on Facebook! AROO!

Joe Di Stefano - Fitness Blogger - Spartan Race

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