WOD Sunday 16.02.14

workout of the day WOD

“Trust only movement. Life happens at the level of events, not of words. Trust movement.”
– Alfred Adler

Perform this workout ‘for time.’ This means that you time yourself completing the main set, trying to finish it as fast as you can – just like a race. Like we said earlier this month, you can cover almost all your fitness bases with running and burpees.

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

Main-set: For Time
Run 1 mile
30 burpees
recover 1-2 minutes
x 4


If you can do this workout, then you can confidently stand at the starting line of a Spartan Sprint race. Mix this workout with all the other elements of fitness that were covered this month, and you should feel well equipped to tackle any of the obstacles that will confront you in a Spartan Race.

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

Please comment or ask a question below.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s