WOD Sunday 16.03.14

workout of the day WOD

Supercharge your aerobic capacity by spending more time moving forward. When you can’t run anymore, walk. Just keep moving forward. Come race day, you’ll be thankful for all that extra time you spent on your feet. Learn more about Long, Slow Distance (LSD) training.


Sprint level: 30-60 minutes
Super level: 60-90 minutes
Beast level: 90+ minutes

Opinions on optimal run cadence differ, but some studies suggest that maximum running efficiency can be found around 90 foot strikes (per foot) each minute. So, if you want to count it out for yourself, that should be about 30 foot strikes for one of your feet for every 20 seconds. Feel out this cadence for yourself. Run a familiar area and check you pace. You might be surprised.

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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