WOD Friday 12.07.13

workout of the day WOD

I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’
— Muhammad Ali

Suffer-fest

Dynamic Warm-up

Sprint Edition

2 minutes of burpees
800 meter above lactic threshold (intensity very hard – close to maximal)
2 minutes of jump roping
800 meter run above lactic threshold (intensity very hard – close to maximal)
Recover 1-2 minutes.
Repeat

Suffer-fest Super Edition

5 minutes of burpees
Run 1 mile at or above lactic threshold (intensity hard – breathless)
5 minutes of jump roping
Run 1 mile at or above lactic threshold (intensity hard – breathless)
Repeat

Suffer-fest Beast Edition

Sprint Edition + Super Edition

2 minutes of burpees
800 meter above lactic threshold (intensity very hard – close to maximal)
2 minutes of jump roping
800 meter run above lactic threshold (intensity very hard – close to maximal)
Recover 1-2 minutes.
Repeat

5 minutes of burpees
Run 1 mile at or above lactic threshold (intensity hard – breathless)
5 minutes of jump roping
Run 1 mile at or above lactic threshold (intensity hard – breathless)
Repeat

Stretch

Grit or grits? Which are you?

WOD Intensity Scores

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

*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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