WOD Sunday 01.09.13

workout of the day WOD

Human beings are made up of flesh and blood, and a miracle fiber called courage.
— George Patton

Tomorrow, plan on making your run a little longer. Not in miles, but in duration. Do this by planning the following strength set at the midpoint of your run.

Strength Set:

3 x 25 body weight lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 body weight squats

You can either run to the gym, or, what might be easier, an athletic field or playground, keeping this destination around the midpoint of your run.

Beginners – try and make your workout 1 hour.
Intermediate – Try and make your workout 2 hours.
Advanced – Bring a sandbag and don’t come home till you’re toast.

Why drive to a gym if you can run there?

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 3 Speed: 5

*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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