WOD Monday 13.01.14

workout of the day WOD

“Flexibility is a requirement for survival.”
– Roger von Oech

During the day be sure to stretch for at least 15 minutes. Increased flexibility is a key ingredient in injury prevention, particularly in a sport as demanding on your body as obstacle racing.

When things go wrong while training or racing, you want to bend, not break.

Most yoga studios have open classes where you can drop on in and try a session out for a one time fee. Consider trying a light session as a great way to actively recover from your routine training. Soon, after you start feeling the positive effects of yoga, you might find it part of your regular training regiment.

WOD Intensity Scores

Speed level 1 Strength level 1 Endurance level 1

*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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