“There’s enough mediocrity in the world.” — Legendary running coach, Joe Vigil.

To condition yourself towards greater physical fitness you must push both physically and mentally.

You need to push yourself. You must push objects. And you must push your fellow Spartans.

This week we celebrate pushing it. Enjoy.

Monday WOD – Push Supersets

During today’s workout, you will perform three strength-stability based (push) supersets.

Warm-up:

10 Squats 10 Push-ups 10 Burpees x2

Main Set:

Superset 1

Pancake Squat to Overhead Press – 3×10 (7-8 RPE) Push Ups – 3×10 (7-8 RPE)

Superset 2

Goblet Squats – 3×10 (7-8 RPE) Single Arm Pancake Floor Press – 3×10 (7-8 RPE)

Superset 3

Walking Lunges – 3×10 (7-8 RPE) Plank with Shoulder Tap –  3×10 (7-8 RPE)

Cooldown:

Stretch

Tuesday WOD: Virtual Challenge WOD

Warm-up:

Active Mobilizations Dynamic Warm Up

Main Set:

30 Squats 30 Burpees 30 Lunges (15 per side) 30 Russian Twists (15 per side) Repeat 3 more times (Total of 4 rounds)

See what your total time is

Cool-down:

Foam roll Stretch

Wednesday WOD: On-Off Push

Warm-up:

10 Squats 10 Push-ups 10 Burpees x2

Main Set:

Burpees 1 minute 1 minute rest Plank 1 minute 1 minute rest Vertical Pancake Toss 1 minute 1 minute rest

x3

Cooldown:

Stretch

Thursday: Rest Day

Friday WOD: Pushing Workout

Warm-up:

Active Mobilizations Dynamic Warm Up

Main Set:

30 Squats 30 Burpees 30 Lunges (15 per side) 30 Russian Twists (15 per side) Repeat 3 more times (Total of 4 rounds)

See what your total time is

Cool-down:

Foam roll Stretch

Saturday WOD: Long Run and Burpees

Warm-up:

Active Mobilizations Dynamic Warm Up

Main Set:

Run 1-2 hours with 10-30 burpees at every mile.

Cool-down:

Foam roll Stretch

Sunday: Rest Day

Want more bodyweight workouts? Download the Spartan Bodyweight Workout Plan.