WOD Saturday 25.01.14

workout of the day WOD

“You just can’t beat the person who never gives up.”
– Babe Ruth

There aren’t many paved roads on our Spartan courses. To prepare, it’s best to go trail running once a week if you can. The irregular terrain will help you build important stabilizing muscles, particularly if you are incorporating weight into your run.

Warm up:
10 minute easy jog.

Main set:
On a 30-minute trail run, every 10 minutes find a rock or log (or bring your own sandbag), and use it for 10 reps of arm curls, shoulder presses, and squats. Add 5 reps each time so that the last set is 20 reps for each exercise.


WOD Intensity Scores

Speed level 3 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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