🏋️ SPARTAN SWOD: “Leonidas' Last Stand”

🏋️ SPARTAN SWOD: “Leonidas' Last Stand”

 

🔥 Warm-Up (3–5 min):  

Complete 2 Rounds:

- 20 Jumping Jacks  

- 10 Air Squats  

- 10 Arm Circles (Forward + Backward)  

- 5 Inchworms to Push-ups  

- 10 Lunges (5 each leg)

 

⏱ Main SWOD (20 Min – AMRAP):  

Complete as many rounds as possible in 20 minutes of:

- 10 Dumbbell Thrusters (2 DBs, moderate weight)  

- 12 Alternating Dumbbell Snatches  

- 10 Burpee Over DB  

- 20 Mountain Climbers (each leg = 1 rep)  

- 200m Run or 30 High Knees (if no space to run)

 

💡 Substitutions & Tips:  

- No Dumbbells? Use a Barbell for Thrusters and Snatches—keep weight manageable.  

- For beginners: reduce DB weight or reps.  

- Can’t run? Sub a 60-sec jump rope or 30 jumping jacks.  

- To increase difficulty: add a 1-minute plank at the end of each round.

 

⚔️ Spartan Grit Quote:  

“Under pressure, we don’t rise to the occasion—we fall to the level of our training. Train like a warrior.” 🛡️

 

⏲ Total Time: ~25 min

 

Tag a fellow warrior and drop your round count below. Sparta doesn’t rest. ⚒️  

#SpartanSWOD #SpartanFuelz #FunctionalFitness #HIITWorkout #GarageGymWarrior