WOD Saturday 03.08.13

workout of the day WOD

Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.
— Viktor E. Frankl


Treadmill (10 minutes)

Set your speed at 4.0 and select a random/interval/hill setting which provides different inclines. If you don’t have access to a treadmill, go for a 10 minute power walk, using a hilly terrain.


Strength Conditioning

20 walking dumbbell lunges
15 deadlift/overhead press
20 walking dumbbell lunges
Pullups to failure

That’s one set. Repeat 2-4 times.

Planks – 1-4 minutes for 5 sets
Bird dogs – 1-4 minutes each side for 5 sets


3-4 mile run, using negative splits, starting off 10-15 seconds slower than normal race pace and finishing at race pace or better.

Cool down:


WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 4 Speed: 2

*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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