Growth, in some curious way, I suspect, depends on being always in motion just a little bit, one way or another.
— Norman Mailer
Cover 1 mile for time carrying a sand bag, dumbbell, or bucket full of sand or rocks.
Dead Bug, 50 reps
Bear Crawl, 100ft
Step Ups, 2 minutes loaded one minute per side.
Rest 1 minute, Repeat 3-5 times, then:
Match your previous 1 mile time from the warm up.
Dead Bug: Lying on your back with your arms and legs stretched straight up and down, simultaneously attempt to bring your right elbow and left knee together. Return to start position and repeat on the opposing side.
Bear Crawl: Begin in a baby’s crawl position, lift the knees 1-2″ and maintain this posture as you walk in a coordinated left arm / right leg and vice versa sequence for 30-60ft.
This workout is Part I of a series on animal movements by Joe DiStefino of Spartan Coaches: The Top 5 Benefits of Alternative Locomotion Movements.
WOD Intensity Scores
*1 = least intense, 5 = most intense
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.