WOD Tuesday 04.03.14

workout of the day WOD

“Our greatest glory is not in never failing, but in rising up every time we fail.”
– Ralph Waldo Emerson

Warm-up:
Dynamic warm-up – each movement x2 at 25 yards each: high knee walk, high knee jog, butt kickers, lateral shuffle, skip

Main Set:
Perform 60 seconds of each exercise,* with 10 second rest between:

Push-ups
Crunches
Pull-ups
Plank
Squat jumps
Jump rope (fast)
Mountain climbers
Flutter kicks
Arm curls with sandbag
1 minute rest

Perform strength exercise sequence 1-3 times.

Run/Jog/Walk 15 minutes.

Stretch.

*Sprint level: 60 seconds of each exercise
*Super level: 75 seconds of each exercise
*Beast level: 90 seconds of each exercise

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)

Stretching

Check out Spartan Team Racing

Hurricane Heat

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