WOD Thursday 06.06.13

workout of the day WOD

To be is to do.
— Immanuel Kant

This Spartan WOD comes from Part 2 of The Top 3 Body Weight Exercises for Female Obstacle Racers by Joe Di Stephano, co-founder of Spartan Coaches. In this blog series, three different exercises are broken down as to how they can particularly benefit women in obstacle racing.

Male or female – this workout featuring the reverse bear crawl will aid your coordination for cargo net climbs and barbed wire crawls while giving you stabilizing strength to keep you injury free.

Warm-up:

Dynamic Warm-up
1-2 mile jog

Main Set:

Practice: 10-20′ at a time practice the coordination and rhythm of the Reverse Bear Crawl. Think of the movement as if you were going down a ladder. Mix in some “Bowler Squats” from Part 1 to active your core and hip rotators.

Then:

On a slight incline, that’s ideally grass:

Reverse Bear Crawl uphill 50′
Forward Bear Crawl downhill 50′
Burpees x 30
Rest 3 minutes.
(Repeat 4-6 times)

Run 200m x 6 @ 100%, rest 3 minutes per rep. Do 5 Bowler Squats on each side during rest periods.

Cool Down:

Walk 800 meters

Stretch

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 3 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.

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