WOD Tuesday 20.08.13

workout of the day WOD

Sleep is the best meditation.
— Dalai Lama

Sometimes after a hard weekend of racing, training, or just life, a hard session of meditative sleep might be in order.

Monday is a great day for a recovery session, personal organization, visualization, and, yes, maybe an extra hour of shut eye at some point in the day.

Sleep is vital to performance.

Want Better Sleep? Here’s 2 Easy Ways to Get More Sleep written up by Joe Di Stefano, co-founder of Spartan Coaching


Main Set

Max Pushups
Max Situps
25 Burpees
2 Min. Rest
1 Mile Run
30-20-10 Hand Release Pushups
30-20-10 Air Squats
1 Mile Run
21-15-9 Pullups (or chin-ups)
21-15-9 Burpees
1 Mile Run
2 Min Plank


Kenny is in the Army ROTC program at N.C. State Univ. and a soon to be officer in the U.S. Army. I’m also a NCSF certified personal trainer. He plans on doing his first Spartan Race in Charlotte on March 22nd.

Training together makes for better training. Join the Spartan Street Team, and submit your favorite workout.

WOD Intensity Scores

Strength Endurance Speed
 Strength: 1  Endurance: 1 Speed: 1

*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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