WOD Saturday 14.09.13

workout of the day WOD

Somebody may beat me, but they are going to have to bleed to do it.
— Steve Prefontaine

Warm up:

800 meter jog

Main Set:

Run 2-3 miles at 70% race pace

Rest 5 minutes then do 2-5 sets of body weight exercises:
10-20 burpees
5-10 pull-ups
10-30 push-ups
10-30 bodyweight squats
20-50 crunches


Finish the workout with a nice cool down walk.

WOD Intensity Scores

Strength Endurance Speed
Speed: 4 Endurance: 3 Strength: 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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