WOD Wednesday 17.07.13

workout of the day WOD

If you want something you’ve never had, you must be willing to do something you’ve never done.
— Thomas Jefferson

Warm-up:

Use the first round as a warm up – go easy, then stretch.

Main set:

10 Push-ups
10 Lunges
10 Burpees
10 Seated dips
10 Mountain climbers
10 Squats
20 Crunches

Repeat 1-10 times depending on skill level.

Intermediate athletes perform the lunges and squats with dumbells or sandbag. Advanced athletes should combine this strength set with a 2 mile tempo run.

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 3 Speed:

*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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