Be strong. You never know who you are inspiring.
— Josh Kozak
Run 1 mile with the following intervals:
1 min. sprint 1 min. recovery jog
1 min. sprint 1 min. recovery
jog 30 sec.
Max effort Sprint 1:30
Repeat this pattern until you reach 1 mile. If your mile is less than 6 min. Reduce your recovery jog to 30-45 sec.
5 burpee pull-ups 25 burpees Repeat 3 – 5 times
I am a stay at home mom striving to be athletically fit. I workout at home before my kids wake up in the morning and incorporate various forms of exercise into my workouts, including running, strength training, yoga, CrossFit, etc. This past March, I completed my first 10k, the Great Race of Agoura Hills, in 51 minutes (a hilly course) and came in 13th place for my age.
Ready to go to the next level? Join the Spartan Street Team.
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.