WOD Wednesday 01.01.14

workout of the day WOD

The world is the great gymnasium where we come to make ourselves strong.
– Swami Vivekananda

Whether running, clearing an 8-foot wall, or doing burpees, much of your strength comes from having a strong core.

After a short run:
10 crunches
10 laying leg raises
10 crunches
10 hanging leg raises
10 crunches
10 mountain climbers
10 crunches
10 bicycles
10 crunches
100 second plank

Sprint: 1x
Super: 2-3x
Beast: 4+x

Stretch

WOD Intensity Scores

Speed level 2 Strength level 4 Endurance level 2

*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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