WOD Monday 10.03.14

workout of the day WOD

You get faster by running faster, it’s not complicated – you just practice. This speed building WOD can be done by the complete beginner or expert alike. Keep it simple: run, recover, repeat.

Jog 5 minutes
10-30 burpees

Main set:
Run 1 minute
Walk 1 minute

Main set repetitions:

Sprint level: 3-8 x
Super level: 9-15 x
Beast level: 16+ x

Cool down:


Beginners should start with an easy jog for their run intervals. Advanced athletes can go for race pace and go up to a leg screaming 400-meter pace if looking for top power. If you are in between these two extremes, experiment with pace, trying to make each interval a higher intensity than the previous one. Don’t worry about distance, just concentrate on quality time spent working out.

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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