WOD Friday 09.08.13

workout of the day WOD

Lap Ladders

Either you run the day or the day runs you.
— Jim Rohn

So get moving.

Don’t forget to warm-up well for a speed workout like this. You should be in full sweat mode before beginning.

8 Reasons Warming-up is Vital


Dynamic Warm-up Jog 800 meters (2 laps)

Main Set:
400 meters
2 minutes rest
800 meters
2 minutes rest
1200 meters

30 burpees

Cool Down:


Repeat the main set x2 if you are training for a Super Spartan, x3 if you are training for a Beast.

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 3 Speed: 4

*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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