WOD Sunday 04.08.13

workout of the day WOD

What you get by achieving your goals is not as important as what you become by achieving your goals.
— Goethe

At the end of a training run there is no finisher medal – just a finisher. Sometimes, there isn’t even anyone there to high five.

But this is true arena where you become your goals – your workout is the goal.

Try and keep things fresh and dynamic tomorrow by trying different paces and running in different places.

30 minutes to 2 hours or aerobic running/walking will help you generate the endurance you will need to race. Start off slow, but make sure you spend 10-20 minutes at or near race pace by the end.

If you can include trails on your route, do so. Try and run passed a playground and get some body weight and hanging exercises done. More advanced athletes should do 30 burpees every 10 minutes.


Bored with your long run of the week? Try these 6 variations.

WOD Intensity Scores

Strength Endurance Speed
Strength: 3 Endurance: 5 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.

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