WOD Monday 02.09.13

workout of the day WOD

If you want something you’ve never had, you must be willing to do something you’ve never done.
— Thomas Jefferson

Try something new.

Set aside 30 minutes tomorrow to generate some power, strength, and speed.

100 meter sprint
10 push-ups
1 minute rest

100 meter sprint
10 jumping lunges
1 minute rest

100 meter sprint
10 pull-ups
1 minute rest

100 meter sprint
10 burpees
1 minute rest

100 meter sprint
10 bodyweight squats
1 minute rest

100 meter sprint
30 crunches
1 minute rest

Better warm-up well for this one. Learn more about the importance of warming up here.

Don’t forget to stretch when you’re done.

Sprint – 1x
Super – 2x
Beast – 3x

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 3 Speed: 2

*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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