If you want something you’ve never had, you must be willing to do something you’ve never done.
– Thomas Jefferson
Start now.
Jump rope or run 10 minutes
100 meter hard run
10 push-ups
30 seconds rest
100 meter hard run
10 jumping lunges
30 seconds rest
100 meter hard run
10 pull-ups
30 seconds rest
100 meter hard run
10 burpees
30 seconds rest
100 meter hard run
10 bodyweight squats
30 seconds rest
100 meter hard run
30 crunches
30 seconds rest
Better warm-up for this one. As always, stretchwhen finished.
Sprint – 1x
Super – 2x
Beast – 3x
WOD Intensity Scores
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*1 = least intense, 5 = most intense
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.
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Teamwork is the ability to work as a group toward a common vision, even if that vision becomes extremely blurry. 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 |
Wild Forest 