WOD Saturday 30.11.13

workout of the day WOD

Alone we can do so little; together we can do so much.
– Helen Keller

Run 2 miles
30 burpees

Run 2 miles carrying 1 to 3 heavy objects (sandbags, rocks, logs, etc.).

30 burpees each
30 jumping lunges
30 bodyweight squats
30 mountain climbers
3 x 1 minute plank

Run 2 miles
30 burpees


WOD Intensity Scores

Speed level                                                        3 Strength                                                        level 5 Endurance                                                        level 5

*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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