WOD Sunday 29.12.13

workout of the day WOD

Constant repetition carries conviction.
– Robert Collier


Warm up well by jogging for 10-15 minutes, then perform 2-4 movements from our dynamic warm-up.

Run 1 mile (high intensity).
Jog/walk for 1/2 the time it took to run that mile.

Cool down with an easy jog or walk, then stretch.

Sprint- 2-3 mile intervals
Super – 3-4 mile intervals
Beast – 4+ mile intervals

This workout can be done either on the track or road. On the road use mile markers, or utilize one of the many free running apps available to let you know when you’ve run 1 mile, so you know when to start your recovery interval. If you use a 1 mile loop or are on the track, you can aim for negative splits each mile repeat. This means you should pace accordingly, leaving some kick for the final repeats.

WOD Intensity Scores

Speed level 5 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

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