You can only hold your stomach in for so many years.
— Burt Reynolds
5 burpee pull-ups
3 burpee pull-ups w/knee raises*
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
*1 = least intense, 5 = most intense
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.