WOD Friday 24.01.14

workout of the day WOD

“To be is to do.”
– Immanuel Kant

Warm-up:
Jump rope 5 minutes
Dynamic warm-up (Skip, high knee jog, lateral lunge, back pedal)

Main set:
.5 mile run, hard
10 push-ups
5 pull-ups
15 crunches

Perform 2-4 times, with 1-2 minutes rest after each set.

Then run 1-3 miles at an easy pace.

Stretch

WOD Intensity Scores

Speed level 4 Strength level 1 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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