WOD Saturday 08.06.13

workout of the day WOD

Be strong. You never know who you are inspiring.
— Josh Kozak

Dynamic warm-up

Main Set:

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
recovery jog

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

Cool Down:


About Kim

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.

Get your Spartan WOD published.

WOD Intensity Scores

Strength Endurance Speed
Strength: 3 Endurance: 5 Speed: 3

*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.

Please comment or ask a question below.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s