Spur At Home:

2020-15


Dumbbell

Warm Up: 2 Rounds

– 200m Jog
– 10 Push Ups
– 15 Air Squats
– 0:30 Spider Man Stretch Per Leg
– 0:30 Wall Pec Stretch Per Arm 

WOD: AMRAP 12:00

– 12 Floor Press (RIGHT arm)
– 24 Lateral Jumps Over Dumbbell
– 12 Floor Press (LEFT arm)
– 24 Jumping Lunges

Strength: 4 Sets of 10-15

– Squat Hold Bicep Curls 

Workout Demo

Kettlebell

Warm Up: 2 Rounds

– 200m Jog
– 10 Push Ups
– 15 Air Squats
– 0:30 Spider Man Stretch Per Leg
– 0:30 Wall Pec Stretch Per Arm 

WOD: 3 Rounds For Time 

– 15 Thrusters (RIGHT arm)
– 200m Run
– 15 Thrusters (LEFT arm)
– 200m Run 

Strength: 3 Sets

– 1:00 Hollow Hold

* May accumulate the minute if you can’t get it in one attempt
* Rest as needed between sets

Workout Demo

Med Ball

Warm Up: 2 Rounds

– 200m Jog
– 10 Push Ups
– 15 Air Squats
– 0:30 Spider Man Stretch Per Leg
– 0:30 Wall Pec Stretch Per Arm 

WOD: 3 Rounds For Time

– 25 Power Wall or Air Balls
– 20 Air Squats to Med Ball
– 400m Run

Strength: 1 Set

– 100 Russian Twists

Workout Demo

D-Ball

Warm Up: 2 Rounds

– 200m Jog
– 10 Push Ups
– 15 Air Squats
– 0:30 Spider Man Stretch Per Leg
– 0:30 Wall Pec Stretch Per Arm 

WOD: AMRAP 9:00

– 7 Split Squats (LEFT leg)
– 10 DBall Burpees
– 7 Split Squats (RIGHT leg)
– 10 Anchored Sit Ups

Strength: 3 Sets 

– 10 Inverted Push Ups on DBall
– 10 DBall Deadlifts 

Workout Demo

Box

Warm Up: 2 Rounds

– 200m Jog
– 10 Push Ups
– 15 Air Squats
– 0:30 Spider Man Stretch Per Leg
– 0:30 Wall Pec Stretch Per Arm 

WOD: 1 Round For Time

– 100 Air Squats**
– 50 Burpees**
– 400m Run

**Complete 4 box jump overs every minute 

Strength: 3 Sets

– 1:00 Hollow Hold

* May accumulate the minute if you can’t get it in one attempt
* Rest as needed between sets

Workout Demo

Barbell

Warm Up: 2 Rounds

– 200m Jog
– 10 Push Ups
– 15 Air Squats
– 0:30 Spider Man Stretch Per Leg
– 0:30 Wall Pec Stretch Per Arm 

WOD: AMRAP 9:00

– 15 Power Snatch
– 10 Toes to Barbell 

Strength: 4 Sets 

– 4 Tempo Overhead Squats  
  *5 Seconds Down
*5 Seconds @ Bottom
*5 Seconds Up
*5 Seconds @ Top

*Rest as needed between sets

Workout Demo

Rower

Warm Up: 2 Rounds

– 200m Jog
– 10 Push Ups
– 15 Air Squats
– 0:30 Spider Man Stretch Per Leg
– 0:30 Wall Pec Stretch Per Arm 

WOD: Concept 2 Workout of the Day

Follow the link below for rower specific programing from Concept 2!

Concept 2 WODs

Assault Air Bike

Warm Up: 2 Rounds

– 200m Jog
– 10 Push Ups
– 15 Air Squats
– 0:30 Spider Man Stretch Per Leg
– 0:30 Wall Pec Stretch Per Arm 

WOD: For Completion 

– 15:00 Moderate Pace (watch RPMs)
*Every 1:20 sprint for 0:10

Timing Example:
moderate from 0:00 – 1:20
sprint from 1:20 – 1:30
moderate from 1:30 – 2:50
sprint from 2:50 – 3:00
moderate from 3:00 – 4:20
sprint from 4:20 – 4:30
etc.