WOD Wednesday 03.07.13

workout of the day WOD

It’s not a daily increase, but a daily decrease. Hack away at the inessentials.
— Bruce Lee

What is essential to fitness? Sitting in traffic on your way to the gym? Or doing burpees and air-squats around your house or office during any spare 15 minutes of your day?

Here is a quick workout that will help develop the strength you will need to do a Spartan Sprint.


25 jumping jacks
3 x 3-5 burpees
3 x 5-7 air squats

Main set:

Use the following pyramid rep counts for 9 sets of both burpees and air squats.


Air squats:

Cool down:



WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 3 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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