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.

Stretch

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.

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