WOD Thursday 26.12.13

workout of the day WOD

Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?’
– Peter Maher

Sometimes it’s a good idea to schedule a local 5k road or trail race into your schedule to help cultivate your competitive nature while logging some intense miles.

If there are no races on a day that you want to try out your legs, just get out and get after it for 3.1 miles on your own to see what you’re made of. Mark out a course that you can come back to in a few weeks to test yourself again – so you can shoot for a faster time.

The beauty of a 5k time trial is that it can be many different workouts to many different people. For a beginner it is can be an endurance workout, for an elite endurance athlete, it is speed work. Regardless of what a 5k is to you, it is a great time to get out with likeminded individuals and have some fun while getting ready for a Spartan Race.

5-10 minute jog with 4-6 short accelerations

Main Set:
5k Time Trial

Cool Down:
Light jog and stretch

WOD Intensity Scores

Speed level 5 Strength level 3 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

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