WOD Monday 24.03.14

workout of the day WOD

“You can only hold your stomach in for so many years.”
– Burt Reynolds

Warm-up:
Jump rope 5-10 minutes

Main set:
10 burpees
5 burpee pull-ups
3 burpee pull-ups w/knee raises*
15 crunches
10 laying leg raises
5 hanging knee raises

Sprint level: x 1
Super level: x 2
Beast level: x 3

Cool down:
Stretch

*Perform the knee raise after chin is above bar. Make this a controlled, steady motion.

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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