WOD Sunday 08.09.13

workout of the day WOD

Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.
— Michael Jordan

Tomorrow, plan on making your run a little longer. Do this by planning the following strength set at the midpoint of your run. You can either run to the gym, or, what might be easier, an athletic field or playground, where you can even plan on meeting other athletes to help push you through your body weight exercises.

Strength Set:

3 x 25 body weight lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 body weight squats

Beginners – try and make your workout 1 hour.
Intermediate – Try and make your workout 2 hours.
Advanced – Bring a sandbag and don’t come home till your toast.

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 5 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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