WOD Wednesday 16.10.13

workout of the day WOD

Efficiency is doing things right; effectiveness is doing the right things.
— Peter Drucker

When in doubt do burpees.

Do this workout for time. You might be surprised in how much full-body fitness you can pump out in a handful of minutes.

Time to crank the BPM’s — burpees-per-minute — for this workout that is pure efficiency.

Burpee Ladder

After a dynamic warm-up, perform 19 sets of burpees. The reps per set is as follows:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Stretch

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 3 Speed: 1

*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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