WOD Thursday 18.07.13


workout of the day WOD

The Wrestler

The art of living is more wrestling than dancing.
— Marcus Aurelius

Muscular Endurance: The ability to work hard for extended periods of time.

Yes, you’ll need some during a Spartan Race. Better try ‘The Wrestler’. We do this weekly at HQ. Joe De Sena did one round through the main set in 8:08.

Even if you can’t do all the exercises, try out what you can. 10% of a Spartan WOD is worlds apart from 0% – you are closer to your goals of finishing.


75 jumping jacks
Spartan Warm-up

Main Set:

75 burpees
30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 rope climbs



Amount of suggested rounds:

Sprint Distance = x 1
Super Distance = x 2
Beast Distance= x 3
Elite or Ultra Distance athlete= x 4

WOD Intensity Scores

Strength Endurance Speed
Strength: 5 Endurance: 5 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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