WOD Monday 25.11.13

workout of the day WOD

Most people never run far enough on their first wind to find out they’ve got a second.
-William James

At the end of a run, and/or after a serious dynamic warm-up, perform the following high intensity intervals:

High Intensity Intervals:
30 seconds of burpees
30 seconds recovery
30 seconds run (high intensity)
30 seconds recovery

Beginner: Repeat 1-3 times
Intermediate: Repeat 4-7 times
Advanced: Repeat 8+ times

Stretch

WOD Intensity Scores

Speed level                                                         5 Strength level 5 Endurance level 4

*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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