Spartan Spencer OCRBeast Workout #3: Burpees

Posted On Aug 12, 2015 By Spencer Mahoney aka "Spartan Spencer"

Spartan Spencer OCRBeast Workout #3: Burpees

If you don't know what a burpee is and you're participating in a Spartan Race, you soon will. OCR veteran, Spartan Spencer, has you covered though, with his third OCRBeast workout – this one featuring burpees:

In this workout video, Spencer demonstrates how to do a few different variations of a burpee, then combines that exercise with a goblet squat and calf raises, both using Bowflex SelectTech dumbbells. The three exercises combine for a powerful workout that gets your heart-rate up while working on building power in your legs.

The workout is five rounds of the three exercises, and it looks like this for each round:

  • 10 Burpees
  • 15 Goblet Squats
  • 20 Calf Raises

Shoot for five rounds, but modify for less if you need to, and modify for more if you feel like you've mastered five rounds. You can also add more weight to the dumbbells if you feel you need an additional challenge.

If you're looking to add even more to your training, you can check out some of Spencer's other training videos on AMRAP workouts and goblet squats.

You can also follow Spencer on Instagram @spartan_spencer, on Facebook at and at