WOD Friday 14.06.13

workout of the day WOD

I can feel the wind go by when I run. It feels good. It feels fast.
— Evelyn Ashford

Training for a Spartan Sprint? Use this track workout to build speed and power.

Warm up:

400m @ 80-85%
Dynamic warm-up
100m power skip
200m at 90%
100m power skip
200m at 90%

Main Set:

200m x 6 @ 100% with 3 min active recovery each repeat.


400m x 6 @ 100% with 1:2 work to rest ratio.

Cool down:

Jog 400-800m


WOD Intensity Scores

Strength Endurance Speed
Strength: 2 Endurance: 3 Speed: 5

*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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