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Spartan WOD: 4/10/13

1 Week / 1 Day per Week / Intermediate

0 ratings
Spartan WOD: 4/10/13

Spartan WOD: 4/10/13

1 Week / 1 Day per Week / Intermediate

0 ratings

Spartan WOD: 4/10/13

1 Week / 1 Day per Week / Intermediate

0 ratings

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Exercise Mat
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Very Easy
2 sets, 00:00:15
2 00:00:15 --:--
Hip Flexors / Very Easy
2 sets, 00:00:15
2 -- --:--
Hip Flexors / Very Easy
2 sets, 00:00:15
2 -- -- --:--
Quads / Intermediate
2 sets, 00:00:15
2 00:00:15 --:--
Hamstrings / Very Easy
2 sets, 15 reps00:00:15
2 15 --:--
Hamstrings / Very Easy
2 sets, 00:00:15
2 00:00:15 --:--
Hamstrings / Intermediate
1 sets, 15 reps
1 15 --:--
Quads / Very Easy
2 sets, 00:00:15
2 00:00:15 --:--
Quads / Very Easy
2 sets, 00:00:15
2 00:00:15 --:--
Glutes / Intermediate
2 sets, 15 reps
2 15 --:--
Quads / Intermediate
2 sets, 15 reps
2 15 --:--
Hamstrings / Intermediate
1 sets, 15 reps
1 15 --:--
Quads / Beginner
1 sets, 15 reps
1 15 -- --:--
Quads / Beginner
1 sets, 15 reps
1 15 --:--
Groin / Intermediate
1 sets, 15 reps
1 15 --:--
Quads / Beginner
1 sets, 15 reps
1 15 --:--
Quads / Intermediate
1 sets, 15 reps
1 15 --:--
Quads / Beginner
1 sets, 15 reps, 01:00 rest
1 15 01:00
Quads / Beginner
3 sets, 10 reps
3 10 --:--
Glutes / Intermediate
3 sets, 5 reps, 02:00 rest
3 5 02:00
Quads / Intermediate
3 sets, 5 reps
3 5 --:--
Shoulders / Intermediate
3 sets, 00:00:25
3 00:00:25 --:--
Shoulders / Intermediate
3 sets, 00:00:25, 02:00 rest
3 00:00:25 02:00
Quads / Beginner
2 sets, 00:01:00
2 00:01:00 --:--
Glutes / Intermediate
2 sets, 00:01:00
2 00:01:00 --:--
Quads / Intermediate
2 sets, 00:01:00
2 00:01:00 --:--
Abs / Intermediate
2 sets, 10 reps
2 10 --:--
Hamstrings / Very Easy
2 sets, 00:01:00, 00:30 rest
2 00:01:00 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Dynamic Warm-Up - Perform one set of each movement at a slow speed for 15 seconds and then perform a second set at a faster speed for 15 seconds.

Power Skips - for height (5 per side).

Post Workout Stretching - Switch sides on the second set.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Spartan WOD for Wednesday, 04.10.13 &nbsp; A Spartan WOD on Motion, by <a href="http://www.spartancoaches.com/" target="_blank">Spartan Coaches</a> &nbsp; <em>Our nature consists in motion; complete restis death.</em> -- Blaire Pascal &nbsp; <a href="http://www.spartanrace.com/" target="_blank">Spartan Race</a> Approved

49 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Exercise Mat

No Reviews yet.

Spartan WOD: 4/10/13

49 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Exercise Mat