WOD Monday 05.08.13

workout of the day WOD

The Spartan 100

If you are going through hell, keep going.
— Winston Churchill

1. 100 Burpees
2. 100 Pull-ups
3. 100 Box jumps
4. 100 Sandbag Squat Throws
5. 100 Jumping Jacks
6. 100 Brazilian Ab Twists (50 each side)
7. 100 Bodyweight Squats
8. 100 Side kicks (50 each side)
9. 100 Jumping lunges
10. 100 Curls (50 each side)
11. 100 Tricep Overhead Extensions (50 each side)
12. 100 Jumping Jacks
13. 100 Squat jumps
14. 3 Rope Climbs
15. 300 Crunches

The above rep counts would be for an elite athlete looking to have more than the requisite power to navigate our courses. The Spartan 100, as written above, is a muscular endurance super-charger. It’s not impossible to do the above workout in 1 hour, but you’ll have to go through hell to do it.

You can divide all the rep counts by 10 and still have an effective workout. Always scale a workout based upon your current level. Maintaining proper form is far superior than pushing out a few sloppy last reps.

WOD Intensity Scores

Strength Endurance Speed
Strength: 5 Endurance: 5 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.

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