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2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th
Clamtown CF – Location – WOD
General Warm-up (No Measure)
Dynamic warm-up | 6:00
1 set:
10 leg swings/leg
:15 Samson stretch/leg
10 banded lateral steps/direction
10 PVC pass-throughs
1 set:
10 lateral leg swings/leg
10 alternating Spiderman + twist
10 banded monster walks/direction
10 scap pull-ups
Row and squat warm-up | 6:00
Every 2:00 for 3 sets:
:45 row
5 wall-facing squats
Community Cup Workout 2 (4 Rounds for reps)
– RX / ADVANCED –
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats (65/95 lb)
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
Your score is the total number of reps completed.
– INTERMEDIATE –
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
10 toes-to-bars
10 overhead squats (55/75 lb)
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
Your score is the total number of reps completed.
– BEGINNER / ROOKIE –
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
10 sit-ups
10 overhead squats (35/45 lb)
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max ring rows (angled)
Your score is the total number of reps completed.
– MASTERS 55+ –
same as Intermediate
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
