WOD Monday 30.12.13

workout of the day WOD

Hard work beats talent when talent doesn’t work hard.
– Tim Notke

No excuses. Just do what you can, until you can do it all. Then do more.

100 jumping jacks
30 burpees
10 burpee pull-ups
20 pull-ups
30 box jumps
30 sandbag squat throws
100 crunches
30 body weight squats
30 side kicks (each side)
30 jumping lunges
30 sandbag curls
30 sandbag triceps overhead presses
30 high knees, each leg
30 squat jumps
3 x rope climbs or 25’ yard bear crawl

Stretch

WOD Intensity Scores

Speed level 3 Strength level 5 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)

Stretching

Check out Spartan Team Racing

Hurricane Heat

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