WOD Friday 19.07.13

workout of the day WOD


Climb the mountains and get their good tidings.
— John Muir

Running hills is a staple of Spartan fitness. Our courses exploit the vertical element of the land – better be prepared.

You can pack a lot of training into a little time by doing a few short, hard intervals on a hillside once a week. This is a great way to inject some anaerobic training within what might be, otherwise, an entirely aerobic run.

Warm Up:

Dynamic Warm-up
Easy jog to nearest large hill

Main set:
1-6 15-second uphill intervals on 15 seconds of recovery.
Recover 60 seconds.
1-6 30-second uphill intervals on 30 seconds of recovery.
Recover 60 seconds.
1-6 45-seconds uphill intervals on 45 seconds of recovery.


Efforts are all-out, full intensity – as high as you can maintain.

If your geography is absent of mountains, or even hills, as an alternative, consider dragging a tire behind you across a field, or on a trail, for the prescribed interval of time.

Beginner: 3-6 total intervals
Intermediate: 9-12 total intervals
Advanced: 15-18 total intervals
If any of this is overwhelming, just start running, and when forced with a choice that relates to going up or down, choose up. Experience is the best teacher.

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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