WOD Friday 30.08.13

workout of the day WOD

Burpee Intervals on a Run

Today I will run what you will not so that tomorrow I will run what you cannot.
— Author Unknown

On a 2-5 mile easy run, perform 1-3 of the following 10-minute strength intervals written out for time and a 2:1 work-to-recovery ratio.

Strength Training Interval

1 minute of burpees
.5 minutes of easy jog
2 minutes of burpees
1 minute of easy jog
3 minutes of burpees
1.5 minutes of burpees

x1 = Sprint distance training
x2 = Super distance training
x3 = Beast mode

Beginners keep it simple. Just do a total of 6 minutes of burpees, as fast as is comfortable for you, during a run.

Intermediate athletes try and put two burpee sets into your run. Try and run at race pace in between each set if you’re feeling strong.

Advanced athletes should be trying to do this workout for both time, and cumulative burpee counts, doing three sets total, or 18 minutes of burpee interval training.

WOD Intensity Scores

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

*1 = least intense, 5 = most intense

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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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