WOD Wednesday 12.02.14

workout of the day WOD

“Happiness is the interval between periods of unhappiness.”
– Don Marquis

Earn your recovery interval!

On a 2-5 mile easy run, perform 1-3 of the following strength intervals written out for time and a 2:1 work-to-recovery ratio.

Strength Training Interval:

1 minute of burpees
.5 minute easy jog/walk

2 minutes of burpees
1 minute easy jog/walk


x1 = Sprint Distance Training
x2 = Super Distance Training
x3 = Beast mode

Fartlek – (“speed play” in Swedish) a training method that combines aerobic training (continuous efforts) with anaerobic training (interval efforts). Traditionally it is associated with performing high intensity running intervals while on a run, but it can be integrated into any style of training and geared toward strength, endurance, or speed conditioning. We’ve opted for intense intervals of burpees, with an easy jog or walk as recovery. 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)


Check out Spartan Team Racing

Hurricane Heat

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