WOD Tuesday 25.02.14

workout of the day WOD

“Either you run the day or the day runs you.”
– Jim Rohn

So get moving!

Hard, fast intervals followed by short recovery periods are a surefire way to build your top speed.

Don’t forget to warm-up well for a speed workout like this. You should be in a full sweat before beginning. For a warm-up, jog for 10-15 minutes, incorporating 3-6 short accelerations (15-20 seconds) to full speed.

Main Set:
400 meters (1 lap)
2 minutes rest
800 meters (2 laps)
2 minutes rest
1200 meters (3 laps)

2 minutes recovery

10-30 burpees

Sprint level: x1
Super level: x2
Beast level: x3


You can approximate this workout on the street by doing 1/4, 1/2, and 3/4 mile intervals.

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