WOD Friday 08.11.13

workout of the day WOD

If you have an hour, will you not improve that hour, instead of idling it away?
— Lord Chesterfield

This workout of the day comes from Part IV of The Top 5 benefits of Alternative Locomotion Movements (aka Animal Movements) by Joe Di Stefano of Spartan Coaches that will focus on improved mobility as part of fitness. This week we explain an insight on how to battle through the ‘major suck’ that can accompany beginning a lifestyle of fitness — a bad attitude that a little creativity can eliminate.

Warm up:

Bird Dog x 100 reps total. then:
Power Skip x 50′
Reverse Skip x 50′
x 3, then:
Crab Walk x 25′
Reverse Crab Walk x 25′
x 3

Main set:

4 rounds of:
Frog Hops x 50′
Bridges x 50 reps with 2 second hold per rep.
then, 4 rounds of:
Bear Crawl x 50-100′
Elephant Walk x 50-100′ (Butt in the air bear crawl)
Jumping Jack. x 60 seconds

Finish with:

Power Skip x 50′
Reverse Skip x 50′
x 3.


For exercise descriptions, swing by the blog to see our animal movement glossary.

WOD Intensity Scores

Strength Endurance Speed
Strength: 3 Endurance: 3 Speed: 3

*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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