Push Workouts
“There’s enough mediocrity in the world.” — Legendary running coach, Joe Vigil.
To condition yourself towards greater physical fitness you must push both physically and mentally.
You need to push yourself. You must push objects. And you must push your fellow Spartans.
This week we celebrate pushing it. Enjoy.
Monday WOD – Push Supersets
During today’s workout, you will perform three strength-stability based (push) supersets.
Warm-up:
10 Squats 10 Push-ups 10 Burpees x2
Main Set:
Superset 1
Pancake Squat to Overhead Press – 3×10 (7-8 RPE) Push Ups – 3×10 (7-8 RPE)
Superset 2
Goblet Squats – 3×10 (7-8 RPE) Single Arm Pancake Floor Press – 3×10 (7-8 RPE)
Superset 3
Walking Lunges – 3×10 (7-8 RPE) Plank with Shoulder Tap – 3×10 (7-8 RPE)
Cooldown:
Stretch
Tuesday WOD: Virtual Challenge WOD
Warm-up:
Active Mobilizations Dynamic Warm Up
Main Set:
30 Squats 30 Burpees 30 Lunges (15 per side) 30 Russian Twists (15 per side) Repeat 3 more times (Total of 4 rounds)
See what your total time is
Cool-down:
Foam roll Stretch
Wednesday WOD: On-Off Push
Warm-up:
10 Squats 10 Push-ups 10 Burpees x2
Main Set:
Burpees 1 minute 1 minute rest Plank 1 minute 1 minute rest Vertical Pancake Toss 1 minute 1 minute rest
x3
Cooldown:
Stretch
Thursday: Rest Day
Friday WOD: Pushing Workout
Warm-up:
Active Mobilizations Dynamic Warm Up
Main Set:
30 Squats 30 Burpees 30 Lunges (15 per side) 30 Russian Twists (15 per side) Repeat 3 more times (Total of 4 rounds)
See what your total time is
Cool-down:
Foam roll Stretch
Saturday WOD: Long Run and Burpees
Warm-up:
Active Mobilizations Dynamic Warm Up
Main Set:
Run 1-2 hours with 10-30 burpees at every mile.
Cool-down:
Foam roll Stretch
Sunday: Rest Day
Want more bodyweight workouts? Download the Spartan Bodyweight Workout Plan.
