Spartan Master Coach and explosive athlete Poppy Livers’ "5FOR5" workouts are genius.
When you’re not following a strict training program like his 30-Day EXPLODE training program (or the many others here in the Spartan Training Center), designing your own daily workouts can quickly become stale or ineffective, even for the fittest athletes.
Poppy’s maintenance mode program design is simple: 5 exercises for 5 rounds. If he’s feeling energized and ready to go hard, he’ll move quickly, explosively, and perform for time. If a lower-intensity or a more recovery-focused workout is on the agenda, he’ll digress the movements to the basics and move at a more casual pace.
Next time you’re forced out of your usual routine — or if you’re just looking for something new to avoid a burnout or plateau — try this tough 5FOR5 from Poppy.
The Poppy Livers Workout: 5FOR5
Perform the following exercises for 45 seconds each, with 15 seconds of rest. Complete a total of 5 rounds.
1. Goblet Reverse Lunges
2. Med Ball Slam to Hurdle Hop
3. Offset Farmer Carries
4. Bench Press
5. Renegade Row to Push-Up
Want to train more like Poppy every day? Download the Spartan FIT app and start his 30-Day EXPLODE workout program.