WOD Sunday 22.09.13

workout of the day WOD

In the depth or winter, I finally learned that within me there lay an invincible summer.
— Albert Camus

Spring is here officially, but that is on the basis that you do not take into account the weather. Anyway, it is time to get running.

Here’s a speed workout that can be done on road, track, trails, or the treadmill.


10 minute jog

Main Set:
2 minute hard run
1 minute jog
4 minute hard run
2 minute jog
6 minute hard run
3 minute jog
4 minute hard run
2 minute jog
2 minute hard run
1 minute jog

‘hard’ = above lactate threshold/race pace – NOT conversation pace


WOD Intensity Scores

Strength Endurance Speed
Strength: 2 Endurance: 3 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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