Tag Archives: Burpee Box Jumps

Spartan WOD from March 9

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Spartan training WOD I found on Instagram.

Three rounds for time

  • 10 x Sandbag Thrusters
  • 10 x Burpee Box Jumps

Then 5 rounds of

  • 8 x Strict Pullups
  • 8 x Goblet Squats @ 24kg
  • 8 x Alternating Dumbbell Strict Press @ 18kg
  • 8 x Single Leg Deadlift @ 24kg per leg
  • Rest 1 minute

For the alternating presses, hold both dumbbells at shoulder level and alternate pushing one then the other overhead.

Results:  For the first part 5:09.

Cleans then KBS and Burpee Box Jumps

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Continuing the Invictus WODs for this week, this one taken from October 16.

Every 2 minutes for 20 minutes

  • 2 x Clean Liftoffs (focus on pushing down through the floor, pause just at the knee for each)
  • 1 x Power Clean

Then 5 rounds for time

  • 20 x Kettlebell Swings
  • 10 x Burpee Box Jump Overs

Results:  For the Cleans started at 95lbs got up to 150lbs, repeated 135lbs for about 5 rounds and kept to 150lbs for the last 6 rounds.  Metcon 9:19.

Strict Press then Burpees and Kettlebell Swings

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Every 3 minutes for 15 minutes

  • 2-3 x Strict Press
  • Rest 20 seconds
  • 2-3 x Weighted Pullups @ 15kg

Then every 3 minutes for 5 rounds (taken from Street Parking Sample WOD)

  • 30 x Kettlebell Swings
  • Max Rep Burpees Jumpovers (like bar facing burpees but instead of jumping over a bar, jump over a bench)

Results:  Strict Press 65-80-95-115-125lbs.  Metcon 71 Burpee Jumpovers total.

Strict Press then Cleans, Push Press and Burpee Box Jumps

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Insired by the CF Invictus WOD from August 21. Take 10 minutes and work up to your 1RM of

  • Strict Press

Then every 2 minutes for 10 minutes

  • 3 x Strict Press @ 80% of 1RM

Then for time

  • 30 x Clean and Press @ 80% 1RM

Then AMRAP in 5 minutes of

  • Burpee Box Jump Overs

Results:  Got up to a 1RM of 145lbs today.  80% is 115lbs so used that for parts 2 and 3.  Clean and Press in 5:38.  For the last part 45 reps.