Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.
Viktor E. Frankl,”Man’s Search for Meaning

Try not. Do, or do not. There is no try.
- YODA, Star Wars Episode V: The Empire Strikes Back


Warm-up:  Treadmill (10 minutes)

Set your speed at 4.0 and select a random/interval/hill setting which provides different inclines.  If you don’t have access to a treadmill, go for a 10 minute power walk, using a hilly terrain.

Mainset:  Strength Conditioning

20 walking dumbbell lunges
15 deadlift/overhead press
20 walking dumbbell lunges
Pullups to failure

That’s one set. Repeat 2-4 times.

Planks – 1-4 minutes for 5 sets
Birddogs – 1-4 minutes each side for 5 sets

Optional:  3-4 mile run, using negative splits, starting off 10-15 seconds slower than normal race pace and finishing at race pace or better.

Cool down:



Walking dumbbell lunge:  Using a long stride to work the glutes and hamstrings, touch the back knee to the floor lightly on each rep. Repeat for 20 reps each side.

Dumbbell Turkish Get-Up: Lie on your back holding a dumbbell weight or sandbag above you in one head. Lift yourself to a standing position, keeping the dumbbell above your head throughout the movement. Lower back to the starting position, switch hands, and repeat the movement. Repeat for 10 reps each side.

Deadlift/Overhead Press:  Using proper deadlift form, lift either a weighted bar or plate up to shoulder height, then push up to an overhead press.  Lower the weight under control back to the floor. Can be done with a sandbag as well.  Repeat for 15 reps.

Birddog:  One method of performing it, called back extension involves using a roman chair to hold the feet down and hips up.

It can also be performed without equipment, in the bird dog exercise, in a prone position with arms forward. This version involves lifting one arm and the opposing leg at the same time, then releasing.

Tags: ,

Spartan WOD for Sunday, 11.11.12:  Street Team WOD -  Larry Jannotti

By Larry Jannotti

Street Team Member

This is an intense workout!  Beginners be sure to cut the volume down by ½ or even 1/3 if needed. The key factor is that you stand up to the million reasons chirping in your head to skip this Spartan WOD, and then, in spite of them, give it everything you got!  5% of a Spartan WOD is an infinite amount better than doing nothing. —Jason J

Don’t wish it were easier. Wish you were better.

—Jim Rohn


1-3 Rounds of:

800m Run

50 Air Squats

50 Push Ups

800m Run

50 Lunges

50 Pull Ups

400m Run 25

Air Squats 25

Push Ups

400m Run

25 Lunges

25 Pull Ups


Name:  Larry Jannotti


Spartan Bio Completed SoCal Super Spartan 2012: Competitive Heat Finish Time 02:29:19 Age Group 9/39 Male Division 146/362 Overall 159/444

Colorado Military Spartan Sprint 2012: Competitive Heat Finish Time 01:34:44 Age Group 8/19 Male Division 129/213 Overall 146/283

Utah Spartan Beast 2012: Competitive Heat Finish Time 2:39:54 Age Group 21/31 Male Division 124/219 Overall 148/255


Spartan WOD for Saturday, 10-6-12:  Street Team WOD


In the depth of winter, I finally learned that within me there lay an invincible summer.

― Albert Camus


Who knows Spartan WODs better than the Spartan Street Team? No one! Join the Street Team now and submit your favorite Spartan WOD.  Enjoy this one from Street Team Member Marcio Castellanos.


10 minutes running/jumping rope and stretch


Main Set:

10 Chin-ups

25 Diamond pushups

15 Hindu Squats

5 Hanging pull-ups (hold as long as you can)

10 Elevated Push-ups

15 Burpees

2 minutes rest in between rounds

(3-6 Rounds)


3-5 mile slow jog for endurance


Cool Down:

Stretch it out


Name: Marcio Castellanos

Location: Eldred, New York

Spartan Bio: I completed the Ti-State Sprint and the Ti-State Super this year. This is only the start!


Tags: ,

Spartan WOD for Sunday, 9.23.12:  Street Team WOD – Corey Peterson

 Simply put, the Spartan Race Street Team has been consistently delivering ultra-efficient WODs that will get you race ready.  This is a long one – so beginners, be sure to check the end of this post for an easier variation.

Join the Spartan Race Street Team now and belong to a community that is dedicated to helping rip people off couch and into a fitness lifestyle. 

Street Team Members:  Submit your WOD here.

Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.
- Christian D. Larson


Warm up:

1-mile jog.

Then, stretch, your in for a long one.

​Main Set:

30-50 burpees

Run 1-2 miles

30-50 Lunge Jumps

Run 1-2 Miles

30-50 weighted squats

Run 1-2 Miles

30-50 burpees


Repeat two or three times depending on what you’re training for. The purpose for this one is to prep you for those long runs and the “burpee break” between each mile is to prep you for the individual obstacles that you’ll see on race day!


Name: Corey Peterson

​​Locations: Vernal, Utah

Spartan Bio:  Corey is currently in school to become a personal trainer.  He working to gain his NASM and ACSM certifications, and is looking into becoming a Spartan Coach upon graduation.  His first Spartan Race was the Utah Beast, which he did with three of his friends.  He’s currently looking forward to motivating and getting a group together to go after our Spartan Trifecta Badge in 2013.


Tags: ,

Street Team WODCamille Adams

Spartan Race is about more than just racing! We are committed to getting people off their couches and living healthier lives every day. The Spartan Street Team is leading the charge in spreading that message! More info…


The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.
–Benjamin Mays


4 Rounds of:

800 meter run

20 Burpees

20 Squats

20 Box jumps

400 meter run

2-4 minute recovery interval

If you have a partner face one another so you can push one another through the repetitions.  Be sure to warm up and cool down adequately.


This Spartan WOD was submitted by:

Name:  Camille Adams

City:  Hope Mills

State:  NC

Bio: Camille has run two Spartan Races so far and multiple marathons. She is new to the Spartan Street Team, but not new to the passion of exciting and challenging workouts.  She placed 6th in Spartan Sprint PA and 2nd in the Super Spartan in VA.  She will be competing in the Spartan Beast in South Carolina this October.

Favorite Quote:
“It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience.”

- Julius Caesar

Submit your WOD here.

Tags: ,

Thanks to Ethan Polinsky of the Spartan Street Team for this bear of a WOD.  The Spartan Street Team represents our most enthusiastic and inspired Spartans, so it’s no surprise they know how to get some serious training done.  If you are already a member of Street Team, submit your favorite WOD here.


If I had never taken the test, I could always say I would have passed if I had taken it, I just did not feel like taking it. That way I would never have to face my fears….”

- Eric Thomas

This WOD is simple but nasty. You’ll need a high pull up bar, tall doorframe, tree branch, anything you have to hop up a little to grab onto.

10 Burpee Pull-ups

10 meter Bear Crawl

10 Jumping Squats

10m Reverse Bear Crawl

9 Burpee Pull-ups

10m Bear Crawl

9 Jumping Squats

10m Reverse Bear Crawl

Continue with descending reps…


*Burpees and Jumping Squats = 10,9,8,7,6,5,4,3,2,1

*Bear Crawl remains 10m (about 30 feet) throughout

*Rest between sets, but not between exercises

*Beginners can start at a lower number and count down from there.


This WOD was submitted by Nick Williams, a Spartan Street Team Member.  Enjoy, it’s a good one! He was cool enough as to include some notes to help you out if some of the exercises are new to you.

 Are you a member of the Street Team?  Do you have a Street Team WOD to submit?

“The pain you feel today will be the strength you feel tomorrow” -Robert Moore

Warmup: Jump Rope – 2 minutes Stretch all Major Muscle Groups

15 Pushups
20 Jump Squats
15 Tricep Dips
20 Gobble Squats with Alternating Reverse Lunge
15 Decline Pushups
20 Split Jump Squats
15 Military Pushups
20 Broad Jumps
15 Dive Bomb Pushups
20 Athletic Stance X Band Side Steps (10 each direction)
30 Brazilian Ab Twists
20 Straight Leg Sit-Up to V-Up
30 Bicycle Crunches
MAX Pullups

Sprint Training: 1-2 Rounds
Super Training: 3-4 Rounds
Beast Training: 5-6 Rounds

Cool Down: 1-2 mile jog between 60-70% of competition pace, Stretch All Major Muscle Groups


Gobble Squat with Alternating Reverse Lunge: – Gobble Squat holding a kettle Bell and then perform an alternating reverse lunge on one leg and then the other to complete 1 Rep.

Dive Bomber Pushups: The Dive-bomber Pushup is often confused with the Dand or Hindu Pushup. Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V.  Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling.  Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.  Reverse the move, bringing your hips back toward the ceiling.

An example video is here 

Athletic Stance X Band Side Step: (Can be performed with a mini band or a Thera-band with handles) – Place the thera-band under the arches of both feet and then cross the handles.  Put as much tension on the band as you can and then squat down into an athletic stance.  While keeping this position and keeping the band tight, side step to one side keeping your hips at the same level and then side step with your other foot in the same direction in a controlled manner.  Try to never let your feet get closer than shoulder width apart when you perform the side step with your “back” foot.  Perform 10 steps in one direction and then perform 10 steps in the other direction to work both legs equally.

Here is a video I just found which shows what I mean.

This is a killer exercise for your legs and glutes.

Straight Leg Sit-Up to V-Up: Begin by lying supine with your arms straight over your head and your legs straight and angled at 45 degrees (forming a V).    Part #1 – Complete a straight leg sit-up and touch your hands to your toes. Part #2 – While keeping your body rigid, begin to lie back and when you are half way back let your momentum carry your lower legs towards you and complete a V-Up.  This is 1 Rep.

Here is a video showing this exercise


Street Team WOD:  6.30.12

Courage: The systematic, deliberate development of courage is essential to the achievement of success. Fear is the greatest single obstacle to achievement.   -Brian Tracy
50 Squats
15 Burpees
50 Lunges (25/leg)
25 Sit ups
15 Push ups
25 Jumping jacks
1 Minute plank
20 Kettle bell swings (10/arm)

Training for Sprint 1-3 Rounds
Training for Super 4-6 Rounds
Training for Beast 7-9 Rounds
Training for UltraBeast 10-12 Rounds

After completing your rounds, go for a 3-5 mile jog/run.
After returning from your jog/run do 100 crunches as a bonus.

Submitted by:

Name:  Rob Serrano

Location:  Dingmans Ferry, Pa.

Favorite Quote:  Yesterday is a cancelled check, tomorrow is a promissory note, today is cash money.


From Alabama to Wyoming and everywhere in between, Spartans are banding together to share the Spartan story as members of our elite Spartan Street Team! The Spartan Race Street Team is a group of individuals brought together to actively engage our local communities across the country and challenge individuals to step out of their comfort zones, lead healthier lives, and ultimately try a Spartan Race!  We’ve asked them to share with our blog audience some of their favorite workouts to help you get ready for your Spartan Race.

Join the Spartan Street Team.


From Alabama to Wyoming and everywhere in between, Spartans are banding together to share the Spartan story as members of our elite Spartan Street Team! The Spartan Race Street Team is a group of individuals brought together to actively engage our local communities across the country and challenge individuals to step out of their comfort zones, lead healthier lives, and ultimately try a Spartan Race!  We’ve asked them to share with our blog audience some of their favorite workouts to help you get ready for your Spartan Race.

Join the Spartan Street Team.


Name: Alec Blenis

Location: Roswell, Georgia

Favorite Quote:
When Muhammad Ali was asked how many sit-ups he did, he responded, “I don’t count my sit-ups. I only start counting when it starts hurting. That is when I start counting, because then it really counts. That’s what makes you a champion.”


WOD for 6.9.12:

This is great weekend workout to log miles and build leg strength simultaneously.

Training for a Sprint?
1 mile run, 100 lunges.
1 mile run, 100 squats.
1 mile run, 100 lunges.

Training for a Super?
2 mile run, 100 lunges
2 mile run, 100 squats
2 mile run, 100 lunges

Training for a Beast?
Do both workouts.

Ultra Beast?
Do both a workouts twice.

For Beast and Ultra Beast runners, you should consider doing this with a weight vest.