WOD Friday 28.03.14

workout of the day WOD

“Human beings are made up of flesh and blood, and a miracle fiber called courage.”
– George Patton

Tomorrow, plan on making your long run a little longer. Not in miles, but in duration. Do this by planning the following bodyweight based strength set at the midpoint of a 30 minute to 3 hour aerobic run.

Run Interval 1:

dynamic warm-up exercises

Strength Set:

3 x 25 bodyweight lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 bodyweight squats
3 x 25 crunches

Run Interval 2


Th easiest way to perform this workout is to run from home or work to an athletic field or playground. This is also a great treadmill session.


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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