WOD Sunday 05.01.14

workout of the day WOD

If there is no struggle, there is no progress.
– Frederick Douglass

Carrying a sandbag (or other weight) is a critical component of obstacle course racing. For this workout you can use a sandbag, a medicine ball, or even just a heavy rock. The important thing is to integrate the weight into your movements. Warm up first and then do each exercise for 30 seconds. Do 3 to 5 supersets of the main set.

Warm up:

Run/walk 400m with weight

Main set: 30 seconds each exercise

Deadlift w/sandbag
Decline pushups
Axe chops (each side w/sandbag)
Squat w/sandbag
Clean w/sandbag
Overhead Press w/sandbag
Side Plank (each side)
Rest one minute

Cool down:
Walk, then stretch.

WOD Intensity Scores

Speed level 3 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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