WOD Monday 16.09.13

workout of the day WOD

Shallow men believe in luck. Strong men believe in cause and effect.
— Ralph Waldo Emerson

Working hard on your abs leads to hard abs. Not rocket science, really.

Strength Session

Dynamic Warm up

5-300 Burpees
3x 1 minute of rocking
3x 1 minute of superman to banana
3x 1 minute of scorpion
20-100 Lunges
20-100 Backwards lunges


WTF is ‘superman to banana’? Scorpion? This workout is broken down as part of a video series located at the ‘Upkeep’ section of Maxim.com.

WOD Intensity Scores

Strength Endurance Speed
Speed: 4 Endurance: 2 Speed: 2

*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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