WOD Friday 17.01.14

workout of the day WOD

If we are facing in the right direction, all we have to do is keep on walking.
– Buddhist Saying

Warm-up:
75 jumping jacks
Dynamic warm-up:
Skip, high knee jog, lateral lunge, back pedal

Main Set:
30-75 burpees
10-30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 x 25’ bear crawl or rope climbs

Rest as needed between reps and exercise. Perform this main set once. Then run 10-20 minutes, if you have the time.

Stretch

WOD Intensity Scores

Speed level 3 Strength level 5 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)

Stretching

Check out Spartan Team Racing

Hurricane Heat

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