WOD Saturday 02.11.13

workout of the day WOD

If everything seems under control, you’re just not going fast enough.
— Mario Andretti

Today get to the track and get ready to drop the hammer. If you can’t get to the track then run around a 400m block.


Ease into a 1-3 mile run that gradually increases in intensity. Towards the end, throw in a few 20-second accelerations.

Main set:

Run the following distance intervals at or above race intensity. Recover for half the amount of time it took you to run the interval — a 2:1 work-rest ratio.


(repeat optional)

400 meters is 1 lap at the track, a little less than one quarter of a mile. If you are running with GPS you can simulate this workout with some creativity.

Cool down:

800 meter jog, stretch

This is an intense workout, so feel free to half it if you’re a beginner.

WOD Intensity Scores

Strength Endurance Speed
Strength: 2 Endurance: 4 Speed: 5

*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.

Teamwork is the ability to work as a group toward a common vision, even if that vision becomes extremely blurry.
— Unknown

Don’t just race with a team, train with one. Friends don’t let friends hit the snooze button.

Easy 3-5 mile run.

100-300 burpees (solo or group count)

3-5 mile run bearing weight

100-300 burpees (solo or group count)


Check out Spartan Team Racing

Hurricane Heat

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