WOD Saturday 06.07.13

workout of the day WOD

When you feel like giving up, remember why you held on for so long in the first place.
— Anonymous

Dynamic warm-up

Main Set:

5 – 10 sets of:
5 Man Makers with 20lb dumbbells
1,000 meter run


Man Maker: Hold two dumbbells, one in each hand, in the push up position. Perform a single arm row with the right arm then one push up. Perform sign arm row with the left arm then one push up. Squat and stand while pressing dumbbells overhead. Perform 5 walking lunges with dumbbells overhead.

Beginners — Don’t worry about the 20lbs dumbbells. Work on balance and form.

Intermediate — Use a weight appropriate to keep excellent form. Cut down number of sets to 5.

Advanced — wear 20 lb. vest.

WOD Intensity Scores

Strength Endurance Speed
Strength: 5 Endurance: 4 Speed: 2

*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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