WOD Friday 06.09.13

workout of the day WOD

I want to go fast.
— Ricky Bobby

Spartans should, as a general principle, head for gnarly hills and roughly bushwhacked trails, whenever possible. These build character fast, but not your top speed.

Sometimes it feels good to go fast – especially, as fast as you can. No one is stopping you but you. Get out there.

On an athletic field:

Dynamic warm-up
3 x 30 meter bear crawl
3 x 30 meter crab walk

On track:

10-30 burpees
400 meters full speed*
rest 2 minutes

1-3 x Sprint
4-8 x Super
9+ x Beast

*If everything is under control, you’re not going fast enough.
– Mario Andretti


WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 4 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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