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.


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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