WOD Monday 11.11.13

workout of the day WOD

You can discover more about a person in an hour of play than in a year of conversation.

Body-Weight Fitness (1-3 rounds)

Dynamic Warm-up

75 push ups
75 sit ups
25 bodyweight squats (aka: air squats)
25 squat thrusts
50 burpees
25 star-jumping jacks

50 push ups
50 sit ups
13 bodyweight squats
13 squat-thrusts
25 burpees
13 star-jumping jacks
13 box jumps

25 push ups
25 sit ups
25 bodyweight squats
25 squat thrusts
13 burpees
25 star-jumping jacks

*Squat Thrusts are burpees without the push-ups
* Star-Jumping Jacks- are jumping jacks without touching the ground except for the starting position and finishing position.

WOD Intensity Scores

Strength Endurance Speed
Strength: 4 Endurance: 3 Speed: 2

*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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