WOD Sunday 19.01.14

workout of the day WOD

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

5 minute cardio (jog, cycle, or row)
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 – Repeat 1-5 times:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest

Then with a sandbag, repeat this set 2-4 times:
15 squats
50 yard lunge walk
10 chest passes
10 underhand toss
1 minute rest between sets


Editor’s Note: This January, the entire month of Spartan WODs have been designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014.

Even if you selectively incorporate the next 31 workouts into your training, we hope they provide insight into how to structure preparation for a Spartan Sprint, and give clarity into building month-long workout programs for yourself, when you are ready for a 31-day boot camp. As always, adjust these workouts to your specific needs and goals by scaling them to your current ability. All workouts can be cut in half, or doubled – do what you can, as best as you can, given your ability and time constraints. For more information on the month-long program, swing by our blog.. You will find fundamental training principles for dominating a Spartan Sprint, as well as a calendar of the upcoming workout durations for the entire month, to best help you plan these Spartan WODs into your schedule.

This program was adapted from a Spartan Sprint training plan found in our free eBook: You’ll Know at the Finish Line – A Spartan Guide to the Sport of Obstacle RacingDownload it for free.

WOD Intensity Scores

Speed level 4 Strength level 3 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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