WOD Thursday 24.10.13

workout of the day WOD

All motion is cyclic. It circulates to the limits of its possibilities and then returns to its starting point.
— Robert Collier

This workout of the day comes from Part II of The Top 5 benefits of Alternative Locomotion Movements (aka Animal Movements) by Joe DiStefano of Spartan Coaches that will focus on improved mobility as part of fitness.

Dynamic Warm-up

Cover 1 mile for time carrying a sand bag, dumbbell, or bucket full of sand or rocks.

Then:

Crab Walk, 50 ft
Sideways Ape Walk, 50 ft (left)
Sideways Ape Walk, 50 ft (right)
Reverse Crab Walk, 50 ft
Rest 1 minute, Repeat 3-5 times, then:

Match your previous 1 mile time from the warm up.

Cool-down Stretch

For exercise descriptions, swing by the blog.

WOD Intensity Scores

Strength Endurance Speed
Strength: 3 Endurance: 3 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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