WOD Saturday 05.10.13

workout of the day WOD

You are never too old to set another goal or to dream a new dream.
— C.S. Lewis

Dare to continually improve. This is why we race — we can always set new personal bests (PB).

The track is a great arena for testing yourself. For serious improvement one must utilize quantitative measures to record workouts so comparisons can be made from one workout to the next.

This workout is ideal to put you into your training routine to check out your fitness level over the racing season.

Dynamic Warm-up
Run 800 meters (2 laps)

Main Set:
Run 1600 meters (4 laps)
Recover 2 minutes
30 Burpees
Recover 2 minutes

Repeat 2-5 times. Strive to perform each mile repeat and each interval of burpees faster than your previous one. This means you will have to pace yourself properly, or you’ll risk blowing up before you complete a full workout. Start slow so you can finish at full throttle.

Cool Down:
Stretch, yoga

A workout like this is intense and will take a great deal out of you, but the benefits are many for your fitness and racing.

WOD Intensity Scores

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

*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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