WOD Wednesday 06.11.13

workout of the day WOD

Realists do not fear the results of their study.
—Fyodor Dostoevsky

How fast can you run a mile?  Don’t be afraid to test yourself—find out.

Warm-up (a must in this WOD):

Spartan breathing and stretching

Dynamic Warm-up including:

Jumping Jacks

Seal Jacks

High Knee Drills

Burpees

1-2 mile run with 4-6 short accelerations

Main set:

1-mile time trial

Cool Down:

Jog 800 meters.

Commit to tomorrow’s WOD by sharing your goal time in the comments section.

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 4 Endurance: 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)

Stretching

Check out Spartan Team Racing

Hurricane Heat

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