WOD Thursday 05.09.13

workout of the day WOD

You can only hold your stomach in for so many years.
— Burt Reynolds

10 burpees
5 burpee pull-ups
3 burpee pull-ups w/knee raises*

15 crunches
10 laying leg raises
5 hanging knee raises

Repeat as necessary.

1-3 x Sprint
3-6 x Super
7-15 x Beast

Get your Spartan abs. Eat the FOD.

*Be sure to raise your knees in a controlled manner after the initial pull-up, while your chin is being held above the bar.

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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