WOD Saturday 29.06.13

workout of the day WOD

Perseverance is strength.
— Masutatsu

Any one exercise or round can be easy enough, the tough part is continuing on with hundreds of repetitions still to go.


Use the first round as a warm up — go easy, then stretch.

Main set:

20 squats
20 Push-ups
20 Burpees
20 Seated dips
20 Single leg (split) mountain climbers
30 sit ups

Repeat 1-10 times depending on skill level.

To make this harder, add jumps to the squats and burpees, do clap push-ups, and hold a light weight behind your head for the sit-ups.

Cool Down:

Finish with a light jog.

WOD Intensity Scores

Strength Endurance Speed
Strength: 5 Endurance: 4 Speed: 1

*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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