WOD Thursday 30.01.14

workout of the day WOD

“It cannot be considered success unless you are smiling.”
– Joe De Sena

Do this workout outside no matter the conditions. Hopefully it is cold, rainy, with a chance of blizzard or hurricane.

Dynamic warm-up – each movement x2 at 25 yards each: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip

Main set:
Jump rope 10 minutes
15 burpees
15 walking lunges, each leg
15 push-ups
Belly crawl 25 yards x 2
Bear crawl 25 yards x 2
15 stone/log/sandbag squats

Repeat optional.

Run 20 minutes.



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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