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.


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.


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


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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