🏋️ SPARTAN SWOD: “Molon Labe”
🏋️ SPARTAN SWOD: “Molon Labe”
🔥 Warm-Up (4 min AMRAP):
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10 Jumping Jacks
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5 Inchworm Walkouts
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10 Air Squats
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5 Push-Ups
⏱ Main SWOD (15 min AMRAP):
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10 Dumbbell or Barbell Thrusters (95/65 lb or 2x 35/25 lb DBs)
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12 Pull-Ups (or Bent-Over Rows if no pull-up bar)
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15 Sit-Ups
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100m Sprint or 30 High Knees (in place)
💡 Substitutions & Tips:
No pull-up bar? Sub for 12 DB Bent-Over Rows.
No sprint space? Go hard on the high knees!
⚔️ Spartan Grit Quote:
“Discipline is doing what needs to be done, even when you don’t feel like it.”
⏲ Total Time: ~20 min