WOD Thursday 28.11.13

workout of the day WOD

Challenge: Spartan Chicked 1.4
Part 4 of a 4-week ChallengeAt Spartan Race, we like to see our female obstacle racers out front. Ladies, try this 4th installment of a 4-week challenge. These workouts all feature bodyweight exercises that address the specific needs and physiology of female obstacle racers.

This week we combine all the exercises we’ve covered this month:

The Bowler Squat
The Reverse Bear Crawl
The Jumping Pull-up

Chicked 1.4

I think the key is for women not to set any limits.
-Martina Navratilova

20 minute run
3 x 25’ reverse bear crawl
3 x 10 jumping pull-ups


30-second plank
10 crunches
30-second plank
15 bicycles
30-second plank
5 leg raises
8 bowler squats

x 3


WOD Intensity Scores

Speed level 4 Strength level 4 Endurance level 4

*1 = least intense, 5 = most intense

WOD sign up

Why Spartan Race WOD?

Because you are committed. Because you are hungry not to just show up and get through a Spartan Race, but you 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.

Please comment or ask a question below.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s