WOD Sunday 20.10.13

workout of the day WOD

It’s not a successful climb unless you enjoy the journey.
— Dan Benson

Lighten up. Smile.

Even if you’re carrying a sandbag up a hill, you are in control of your attitude.

Master your emotions and feel the difference.

Hill Repeats w/ Weight

Grab a sandbag and march to a higher elevation. Find a stairwell or a 3-mile technical ascent that averages a 15% incline — it doesn’t matter.

What matters is that you warm-up and cool-down properly. Recovery time between repetitions should be between 50% and 100% of the time it took you to ascend.

Walking uphill with a sandbag or rock or log is fine. Running uphill with additional weight is recommended only for advanced athletes.

Spartan Fit Tip: How to Utilize Hills for Training

WOD Intensity Scores

Strength Endurance Speed
Strength: 5 Endurance: 4 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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