WOD Tuesday 21.01.14

workout of the day WOD

“If everything seems under control, you’re just not going fast enough.”
– Mario Andretti

High intensity intervals are one of the best ways to improve your overall fitness.

Dynamic warm-up: Skip, high knee jog, lateral lunge, back pedal

Main set:
10-second hill climb (sprint)
10-second rest

20-second hill climb (very high intensity)
20-second rest
x 4

30-second hill climb (high intensity)
10-second rest
x 2

Walk for 5 minutes to recover and repeat each interval length for half the reps (5, 2, 1).

15-20 minute jog


WOD Intensity Scores

Speed level 5 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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