WOD Thursday 06.03.14

workout of the day WOD

“The mountains are calling and I must go.”
-John Muir

A hill is a useful piece of training equipment. No matter how tough you think you are, elevation will push you to the breaking point. No one is immune. If you want to go full speed without having to run fast, a hill will supply you with everything you need.

High intensity intervals of maximal effort are a great way to benefit your cardiovascular and muscular systems, all while burning any surplus calories.

Jog/run 10-20 minutes. This doubles as your means of transport to the workout, and your warm up.

Main set:
10 second hill climb (sprint)
30 seconds rest
x 3

20-second hill climb (very high intensity)
30 seconds rest
x 4

30-second hill climb (high intensity)
1 minute rest
x 2

The ‘rest’ period consists of walking downhill. Jog home, then stretch.

For those in flatlands, do these uphill intervals by dragging a tire with a rope. It will be great practice for your next 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

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