Joe De Sena’s Military-Grade Workout of the Day

Mj 618_348_joe desena s military grade workout of the day

At the Naval Construction Battalion Center in Gulfport, Mississippi this past week, Joe De Sena, the founder of Spartan Race, lead 750 uniformed cadets through one serious, hours-long workout. There was jumping, crawling, push-ups, squats, and hundreds of burpees. “You can bet each and every person has reached the end of their comfort zone,” says De Sena. Looking at the first round of the day (workout below), we have little doubt. 

De Sena lead the cadets after a few officers approached him at the Spartan Atlanta race and asked if he was willing to come down and lead a workout “I jumped at the chance to thank those in uniform,” he says. 

Here’s the bulk of his grueling workout.

After a 15 minute dynamic warm-up:

  • 15 Star Jacks
  • Run in place for 1 minute, high knees
  • 15 Burpees
  • Simulated rope skip for 1 minute
  • Plank 1 minute
  • Run in place for 1 minute, quick feet
  • 25 squats
  • Lateral hops for 1 minute
  • 15 Lateral lunges
  • Bear Crawl front 25 yards, bear crawl back 25 yards
  • 25 Flutter Kicks
  • Mountain Climber for 1 minute
  • Partner drag 20 yards
  • Recover 3 minutes, recite the Spartan Code
  • Wrestle 2 minutes
  • Recover 3 minutes, sing the National Anthem

Repeat 20 times. 

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