WOD Wednesday 22.05.13

workout of the day WOD

Special Edition Spartan WOD:
Tito Ortiz Training with the Troops

Pro’s vs. GI Joe’s, Punishment Training Center, and Spartan Race are pleased to bring you a special Spartan WOD to do tomorrow. An MMA Superstar, Tito Ortiz, former five times Light-Heavyweight UFC champion takes us through a brutal WOD Punishment Training Style with this special video filmed in Huntington Beach, CA. Ortiz does a countdown style workout with US troops in Okinawa, Japan on a live feed with this special edition Spartan WOD. Do you have what it takes to finish?

Main Set:
10 Rounds of push-ups, burpees, sit-ups, jumping jacks and sprawls.

# of reps per round:

1st – 10
2nd – 9
3rd – 8
4th – 7
5th – 6
6th – 5
7th – 4
8th – 3
9th – 2
10th – 10

Advanced: Start with 20 reps each and go down to 1 (20 sets total)

WOD Intensity Scores

Strength Endurance Speed
Strength: 5 Endurance: 4 Speed: 4

*1 = least intense, 5 = most intense

WOD sign up

Why Spartan Race WOD?

Because they are committed. Because they are hungry not to just show up and get through a Spartan Race, but they are hungry to show up and dominate the clock with a peak performance. Spartan Race is here to help you achieve your fitness goals.

As always, take the WOD as a general outline to best meet your current fitness and goals. We can’t dial into every Spartan’s workout schedule. Use these suggested WOD’s as a starting point to develop your own Spartan training regiment.

Please, always consult a medical professional before beginning or performing any of these workouts.

Teamwork is the ability to work as a group toward a common vision, even if that vision becomes extremely blurry.
— Unknown

Don’t just race with a team, train with one. Friends don’t let friends hit the snooze button.

Easy 3-5 mile run.

100-300 burpees (solo or group count)

3-5 mile run bearing weight

100-300 burpees (solo or group count)


Check out Spartan Team Racing

Hurricane Heat

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