WOD Friday 25.10.13

workout of the day WOD

A horse never runs so fast as when he has other horses to catch up and outpace.
— Ovid

The local track is a great place to meet up with friends for a speed workout every week. Who do you want to challenge to a 400-meter race?


Dynamic Warm-up

Main Set:

400 meters
2 minutes rest
800 meters
2 minutes rest
1200 meters
(repeat if needed)

30 Burpees

Cool down:

Stretch, yoga

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 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.

One thought on “WOD Friday 25.10.13

  1. Pingback: Friday WOD [10-25-2013] | Open Source Fitness

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