🏋️ SPARTAN SWOD: “Shieldbearer’s Trial”

🏋️ SPARTAN SWOD: “Shieldbearer’s Trial”

 

🔥 Warm-Up (3–5 min):  

• 30 Jumping Jacks  

• 20 Air Squats  

• 10 Push-Ups  

• 10 Samson Lunges (5/side)  

• 15 Arm Circles forward/backward  

 

⏱ Main SWOD (20 min – AMRAP):  

As Many Rounds As Possible in 20 Minutes:  

• 10 Dumbbell Front Squats (50/35 lbs)  

• 8 Dumbbell Push Press (same weight)  

• 10 Burpees Over Dumbbells  

• 12 Dumbbell Renegade Rows (6/side)  

• 200m Run (or 1 minute of jump rope if no space)  

 

💡 Substitutions & Tips:  

• No Dumbbells? Use a backpack loaded with books for squats and press.  

• Barbell alternative: 75/55 lbs for squats and push press.  

• Keep transitions tight—pace the run to lower your heart rate, but don’t walk it.  

• Beginners: go lighter and reduce reps to 6-8 per movement.  

 

⚔️ Spartan Grit Quote:  

“You don’t rise to the level of your expectations—you fall to the level of your training.” – Archilochus  

 

⏲ Total Time: ~23 min

 

💪 Tag your training partner and challenge them to the Shieldbearer’s Trial.  

#SpartanSWOD #SpartanFuelz #WarriorWorkout #ShieldbearersTrial #FunctionalFitness #GarageGymWarrior