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.
1-2 mile jog
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.
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.