WOD Monday 23.12.13

workout of the day WOD

There is no telling how many miles you will have to run while chasing a dream.
– Author Unknown

Just keep running (and planking) and you’ll catch those Spartan abs you are after.

Jog or jump rope 5-10 minutes
10 burpees

Main set:
Run 1/4 mile
2 x 5-15 laying or hanging leg raises
30-second plank
Recover 30 seconds

Run 1/4 mile
2 x 10-30 mountain climbers
30-second plank
Recover 30 seconds

Cool down:

Main set repetitions:
Sprint: 1-3x
Super: 4-7x
Beast: 8+x

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 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

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