WOD Tuesday 17.12.13

workout of the day WOD

Climb the mountains and get their good tidings.
— John Muir

Warm-up:

15 minutes of stadiums/stairs. Mix up each round; run up the steps, hop up the steps, skip steps, go up on one foot, etc… If you don’t have bleachers, a 15 minute warm-up jog is acceptable.

Set A: Repeat 4 times, then rest for 3 minutes.
-100m of lunges
-300m hard run (5k road race pace)
-400m recovery jog (not a walk)

Set B: Repeat 4 times, the rest for 3 minutes
-800m steady run (half-marathon road race pace)
-100m burpee long jumps
-100m walk (back to the start of the next 800)

Cool-down: 
-15 minutes of stadiums / stairs or 15 minutes of easy jogging.

Beginners: repeat each set 1 time.
Intermediate : repeat each set 2 times.
Advanced: repeat each set 3 times.
Expert: repeat each set 4 times.

Refuel: that was a tough workout, so refuel and rehydrate right away.

Caution: this is a very strenuous workout. If you have never lunged 100 meters of more, scale the amount down to 10 or 20 meters. You will be very sore.

This workout is best done on the track, but you can easily modify it to be done almost anywhere. To modify, measure your running in seconds instead of meters (e.g. instead of a 400m run, do a 90 second run), and count your exercises in reps instead of distance (instead 100m of lunges, just do 100 lunges).

WOD Intensity Scores

StrengthStrength: 5 EnduranceEndurance: 5 SpeedSpeed: 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)

Stretching

Check out Spartan Team Racing

Hurricane Heat

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