WOD Saturday 16.11.13

workout of the day WOD

It is not because things are difficult that we do not dare; it is because we do not dare that things are difficult.
— Seneca

This workout of the day comes from Part V of The Top 5 Benefits of Alternative Locomotion Movements (aka Animal Movements) by Joe De Stifeno of Spartan Coaches. It focuses on improving our fitness by improving our mobility. This week he discusses why adult athletes struggle with movements that come naturally to children.

Kid’s have no problems with being mobile. Just watch our Kid’s Race at any Spartan event, and you’ll see how natural obstacle racing is for them. This workout asks you to relax a bit and tap into natural movements that aren’t so natural anymore.

Grab a friend and try to be a kid again. Live for the moment, and get comfortable with being uncomfortable:

At a jogging track, skip at varying intensities (from easy to full power) for 5 minutes with opposite arm and leg moving in a coordinated rhythm. Try jumping for height, jumping for distance, “double time” by doing quick, low to the ground skips, etc.

Then, complete one full, 400m lap via bear crawls and burps as follows:

Bear Crawl for 15 seconds
Burpees 5x
Reverse Bear Crawl for 15 seconds
Burpees 5x

Cool down/recovery: Skip at varying intensities (from easy to medium intensity) for 5 minutes.


Stand up today for 30 seconds every 15-20 minutes. Close your eyes and this will be surprisingly meditative in helping you regain presence and very beneficial to your productivity.

Do one thing today that you wouldn’t normally do. This might be jumping a puddle, riding the cart at the grocery store for a few feet, skipping to the coffee line, whatever! (Post your funny one’s to the comments section on the blog!)

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

WOD Intensity Scores

Strength Endurance Speed
Strength: 3 Endurance: 2 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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