WOD Monday 23.09.13

workout of the day WOD

In the depth of winter I finally learned that there was in me an invincible summer.
— Albert Camus

Sprints suck. Uphill sprints suck more.


During a short run try and find a suitable place to perform this leg burner of a workout. Maybe plan on walking back. Always warm-up well, and cool-down sufficiently by stretching.

Main set:

1-6 15-second uphill intervals on 30-60 seconds of recovery.
Recover 2-4 minutes.
1-6 30-second uphill intervals on 1-2 minutes of recovery.
Recover 2-4 minutes

Repeat (optional for advanced athletes)

Feeling too heavy for uphill sprints? Try our FOD.

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 3 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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