WOD Thursday 04.07.13

workout of the day WOD

Efficiency is doing things right; effectiveness is doing the right things.
— Peter Drucker

You’ve got limited time in your day? Then be both efficient and effective in your workouts. Pick the right exercises to perform, and perform them well.

After a 2-5 mile aerobic run, break into the following strength sets. Focus on concentrating on perfect form, even if you are tired from your run.

(You’ll probably be tired when you get slapped a 30 burpee penalty during race day — this will be good practice.)

Strength Set:

5-15 push-ups
5-15 lunges
5-15 burpees with push-up and jump
1-3 minute plank
5-15 pull-ups
(Repeat optional)

Be sure to warm-up

Beginners, shoot for a 2-mile road run/walk, and then finish strong by doing the strength set once through. Intermediate level racers will want to push themselves by using higher rep counts and by repeating the strength sets 2-3 times. More advanced athletes should try doing these or similar strength sets at different points during a moderate to intense tempo trail run.

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 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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