WOD Monday 03.03.14

workout of the day WOD

If there is no struggle, there is no progress.
-Frederick Douglass

Carrying a sandbag (or other weight) is a critical component of obstacle course racing. For this workout you can use a sandbag, a medicine ball, or even just a heavy rock. The important thing is to integrate the weight into your movements. Warm up first and then do each exercise for 30 seconds.


Run/walk 400m with weight

Main Set:

  • Deadlift (with bag)
  • Decline pushups
  • Axe chops (each side with bag)
  • Squat (with bag)
  • Clean (with bag)
  • Overhead press (with bag)
  • Side plank (each side)
  • V-up
  • Rest one minute

Supersets of Main Set

Sprint Level – x 3
Super Level – x 4
Beast Level – x 5

Cool down with a walk and good 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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