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.
1-2 mile jog
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.
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.
Walk 800 meters
WOD Intensity Scores
*1 = least intense, 5 = most intense
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.