WOD Monday 22.07.13

workout of the day WOD

The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark. — Michelangelo

Set a goal as a team, and you’ll find your own personal best. Training and racing in a group will help you aim high, and get there. This workout is easily done together. Regroup after each interval of the main set if you become seperated – group recovery, group motivation.


Main Set:

Run 1/2 Mile, 30 Burpees
Run 1/2 Mile, 30 Jumping Lunges
Run 1/2 Mile, 30 Bodyweight or Sandbag Squats
Run 1/2 Mile, 3 x 5 Pull-ups
Repeat optional.

Cool Down:


Beginner groups – Concentrate on the dynamic warm-up. Plenty of movement there. Intermediate groups – Work on organizing yourself to effectively achieve both individual and group results. It’s more challenging than you think. Advanced Groups – The main set can be ‘for time’.

WOD Intensity Scores

Strength Endurance Speed
Strength: 3 Endurance: 3 Speed: 3

*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.

Please comment or ask a question below.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s