WOD Thursday 06.02.14

workout of the day WOD

“Failure is only postponed success as long as courage coaches ambition. The habit of persistence is the habit of victory.”
– Herbert Kaufman

Once again, head for the hills. The benefits of running hills have been well documented. Read:Spartans Run Hills.

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

Main set:
10-second hill (sprint)
10-second rest 
x10

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

30-second hill (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 minutes jog

Stretch

 

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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