WOD Thursday 22.08.13

workout of the day WOD

The body is much stronger than you know, it is the mind that is the weakness.
— Unknown

Warm up with 25 burpees.

Main Set:

Run 1/2 mile
20 burpees
50 lunges (each leg)
3 min. plank

Run 1/2 mile
40-40 jumping jacks (total of 80)
40-40 push ups (total of 80)
80 air squats
1 min. side plank (each side)

Beginners – 1 or 2 times through.
Intermediate – 2 – 4 times through
Beast Mode – 5 x

Cool down is a 1/2 mile jog, 100 sit-ups, and then stretch.

Ultra Beast-ers:

Make each run 1 mile and add at least 10 burpees to each set.
Hydrate as needed, you will be out there a while.

WOD Intensity Scores

Strength Endurance Speed
 Strength: 5  Endurance: 4 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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