WOD Monday 17.03.14

workout of the day WOD

“You can’t get much done in life if you only work on the days when you feel good.”
– Jerry West

Put this workout in the middle of a moderate distance run, to maximize your strength and aerobic gains.

Warm up: 3 Rounds

20 high knees
10 push-ups
10 squats
Dynamic warm-up

Main Set:

10 burpees w/ lateral jump
20 sit-throughs or mountain climbers (10/leg)
10 burpees
20 jumping lunges (10/leg)
10 elevated push-ups
8 rounds of 20 sec on / 10 sec rest (Tabata):
-leg lifts
-bicycle crunch


Pre-order Spartan Up! – Written by Spartan Race Founder, Joe De Sena, his new book offers a life strategy that will help improve your outlook, and provide the tools needed to excel. Pre-order your copy today!

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

Please comment or ask a question below.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s