WOD Friday 27.12.13

workout of the day WOD

The greatest oak was once a little nut who held its ground.
– Author Unknown

Be bold, and never give up.

On your longest run of the week give yourself the added pleasure of doing 10-20 burpees every 5-10 minutes.

Run 30 minutes to 3 hours, depending upon your experience and fitness level. Don’t worry about distance, focus on time – and burpees.

WOD Intensity Scores

Speed level 2 Strength level 4 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)

Stretching

Check out Spartan Team Racing

Hurricane Heat

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