WOD Wednesday 04.09.13

workout of the day WOD

If we are facing in the right direction, all we have to do is keep on walking.
— Buddhist Saying

Even if you can’t do all the exercises, try out what you can. 10% of a Spartan WOD is worlds apart from 0%. Get closer to your goals of finishing the WOD as written once or twice a week.


75 jumping jacks
Dynamic warm-up

Main Set:

75 burpees
30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 rope climbs



Amount of suggested rounds:

Sprint Distance = x 1
Super Distance = x 2
Beast Distance= x 3
Elite or Ultra Distance athlete= x 4


WOD Intensity Scores

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

*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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