WOD Sunday 30.06.13

workout of the day WOD


If you don’t know where you’re going, you might end up some place else.
— Yogi Berra

Dynamic Warm-up

15 burpees
25 Lunges
Run 1/4 mile
(Repeat x3 on 30 seconds recovery between each exercise)

Forward bear crawl 25′
Lateral bear crawl 25′
Backwards bear crawl 25′
Lateral bear crawl 25′
(Repeat x 3 on 30 seconds recovery after each 100′ circuit)

Run stairs (uphill), 1 minute
Recover, 1 minute
Repeat 3-6 times


WOD Intensity Scores

Strength Endurance Speed
Strength: 3 Endurance: 4 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.

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