WOD Saturday 07.09.13

workout of the day WOD

When the will is strong, everything is easy.
— Herb Brev

Run 1-3 miles for a warm-up.

Main Set:

3x through:
20 single leg squats – 10 each side
20 body weight squats
20 jumping lunges – 10 each side
15 Burpees
10 pull-ups
10 pull-up bar dips
15 hanging leg raises
10 chin-ups
10 raised leg chin ups
20 dive-bomber push-ups
1 minute plank

Cool down jog and stretch

Bryan has achieved max scores in the APFT for the last two years, while participating in multiple road races and triathlons. After his deployment with the US Army he is planning on doing his first Trifecta.

Ready to go to the next level? Join the Spartan Street Team.

Get your Spartan WOD published.

WOD Intensity Scores

Strength Endurance Speed
Strength: 5 Endurance: 3 Speed: 1

*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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