WOD Saturday 15.02.14

workout of the day WOD

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”
– Michael Jordan

Plan on making your workout a little longer – not in miles, but in duration. Do this by planning the following strength set at the midpoint of your run.

Strength Set:

3 x 25 lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 bodyweight squats

You can either run to the gym, or, what might be easier, an athletic field or playground, keeping this destination around the midpoint of your run.

Beginners – try and make your workout 1 hour.
Intermediate – Try and make your workout 2 hours.
Advanced – Bring a sandbag and don’t come home till your toast. 

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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