WOD Wednesday 12.06.13

workout of the day WOD

It’s not a successful climb unless you enjoy the journey.
— Dan Benson

This Spartan WOD comes from Part 1 of The Top 3 Body Weight Exercises for Female Obstacle Racers by Joe Di Stefano, co-founder of Spartan Coaches.


Dynamic Warm-up
1-2 mile jog

Main Set:

8 Bowler Squats per side
4-8 Reverse Crawls
4-8 Jumping Pull-ups
Rest 30 seconds, Repeat circuit 3 times.


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


Run 400m x 6 @ 90%, jogging 400m @ 50% to recover.

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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