WOD Sunday 18.08.13

workout of the day WOD

Persistence can change failure into extraordinary achievement.
— Matt Biondi

The Spartan 300 is a great workout to do in preparation for a Super Spartan.

Beginners shoot for 10 repetitions of each exercise, advanced athletes go for 50-60 reps.

If done with enough intensity, once through this workout should be enough.

30 burpees
10-30 burpee/pullups
10-30 pull-ups
30 box jumps
30 medicine ball squat throws
100 jumping jacks
100 crunches
30 body weight squats
30 side kicks (each side)
30 jumping lunges
30 sandbag curls
30 sandbag triceps overhead presses
30 frog jumps
30 squat jumps
3 x rope climbs, or 25 yard bear crawl

Spartan 300

Always be sure to warm-up and cool down properly.

WOD Intensity Scores

Strength Endurance Speed
 Strength: 4  Endurance: 4 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.

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