WOD Thursday 16.01.14

workout of the day WOD

Our greatest glory is not in never failing, but in rising up every time we fail.
– Ralph Waldo Emerson

Warm-up:
Dynamic warm-up – each movement x2 at 25 yards each:
High knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip, straight leg skip

Main Set:
Run/Jog/Walk 15 minutes

Perform 1 minute of each exercise, with 10 second rest between:

  • push-ups
  • crunches
  • pull-ups
  • plank
  • squat jumps
  • jump rope (fast)
  • mountain climbers
  • flutter kicks
  • arm curls with sandbag
  • 1-minute rest

Perform strength exercise sequence 1-3 times.

Run/Jog/Walk 15 minutes

Stretch

WOD Intensity Scores

Speed level 3 Strength level 5 Endurance level 5

*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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