WOD Friday 27.09.13

workout of the day WOD

Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.
— Henry Ford

The mind needs to be flexed like a muscle. It responds to being exercised.

And how often is this going on at the gym?

Here is a WOD to help train you to keep your mind sharp while in the midst of physical stress. An alert and active mind in a race is crucial. Running with your head in the game, instead of zoning out, will only make you a stronger runner, as well as one less likely to miss a course marking.

Grab your top three favorite quotes in written form and bring them to your workout. You want them memorized by the end. If they motivate you to train, imagine how powerful they will be when you recall them during a session or race.

Warm-up:
1-3 mile run

Main Set:
10 burpees
1 minute of memorization
25 squat press with sandbag
1 minute of memorization
5-10 pull-ups
1 minute of memorization
25 jumping lunges
1 minute of memorization

Repeat 3-5 times

Run 1-3 miles.

At the end, recite your quotes aloud. Verification is important – use your phone as recorder or have a friend hold you accountable.

Cool Down:
Stretch

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.

Please comment or ask a question below.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s