WOD Thursday 26.09.13

workout of the day WOD

The only person you are destined to become is the person you decide to be.
— Ralph Waldo Emerson

If you want defined and ripped abs, your best bet is to actively work your core while running. Simultaneously, you’re burning fat and building muscle, getting leaner and getting stronger, and, ultimately, becoming a faster runner. Running begins at your core, especially if carrying weight on irregular terrain, as you then rely on your core muscles to stabilize yourself. 

Run 1/2 mile
30 crunches
Run 1/2 mile
15 hanging knee raises
Run 1/2 mile
2 minute plank
Run 1/2
2 minute plank

Sprint: 1-2x
Super: 2-3x
Beast: 4-8x

Always warm-up before the main set of your workout, and cool-down afterwards with stretching.

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 3 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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