WOD Tuesday 11.02.14

workout of the day WOD

“The shortest answer is doing.”
– Lord Herbert

3-5 minutes of jumping rope.

Main Set:
1 round of ladder pull-ups:

In between each set of pull ups:
5 pistol squats each leg
10 box jumps

Follow with a 2-4 mile run + 50 jack-knife sit ups.


This advanced workout can be scaled to different skill levels by adjusting the rep/set counts of the pull-ups and subsequent pistol squats and box jumps. You can emulate the ladder scheme effectively with as few as 3 rep counts (3-2-1).

For now – commit – do what you can today. Learn how to make any workout beginner friendly.


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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