The Spartan Starter WOD

Workout: 14 Minutes (EMOM)

Format: Every Minute on the Minute (EMOM) for 14 minutes. Perform the exercise for 40 seconds, then rest for 20 seconds. Rotate through the following movements:

1. Push-Ups (Knee or Full)
   • Keep your chest and core engaged. Modify by dropping to your knees if needed.
     Video Demo
2. Air Squats
   • Ensure your heels stay on the ground and your knees track over your toes.
     Video Demo
3. Bent-Over Dumbbell Rows (or use water bottles)
   • Focus on squeezing your shoulder blades together at the top.
     Video Demo
4. Plank Hold
   • Keep your back flat and core tight. Modify by lowering your knees if needed.
     Video Demo
5. Step-Ups (using a sturdy box, bench, or step)
   • Alternate legs and drive through your heel as you step up.
     Video Demo
6. Rest Minute
   • Take a full minute to recover before starting the next round.

Cool Down: 1 Minute

1. Child’s Pose Stretch – 30 seconds
   Video Demo
2. Cat-Cow Stretch – 30 seconds
   Video Demo

Tips for Newbies:

• Always prioritize form over speed or intensity.
• Use light weights or bodyweight movements to get comfortable.
• Stay hydrated and listen to your body.

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