Go confidently in the direction of your dreams. Live the life you have imagined.
- Henry David Thoreau
Start with a 3-4 mile run. Let the first mile be your warm up, then gradually ramp up your intensity till you are finishing at race pace. Immediately, break into the following strength routine:
50-200 body weight squats
4 minute plank
You can break each strength exercise into three sets, just be sure to keep your heart rate up. Try to limit recovery time between sets and exercises to 30 seconds.
Sweet are the uses of adversity.
- William Shakespeare
WOD for 7.4.12
Tomorrow, between the barbecues and pool parties, maybe after the parade and before the fireworks, take a quick 30-60 minutes to work off some of the extra calories you will most likely be packing away during the festivities. Let your WOD be part of the 4th of July celebrations by including friends and family members. Since they all think you are crazy, maybe it’s time to share with them what it is that you do everyday? The fitness ‘bug’ is contagious and is meant to be shared.
Warm up: Jump rope (100 jumps minimum)
Run 1-2 miles
30 box jumps
30 mountain climbers
30 triceps dips
30 lunges (each leg)
pull-ups till failure
Run 1-2 miles
Cool down: STRETCH. At least three good postures! Try a upper body/torso stretch, a lunging stretch, and a lower back stretch such as a spinal twist. Yoga poses are great. Do some research, your body will thank you.
Too many BBQ’s and picnics today? Going to be feeling it tomorrow? Well, this WOD will really make you feel it!
Don’t let the fear of striking out hold you back.
- Babe Ruth
WOD: Short Hill Repeats
Warm up: 10-20 minutes jog with multiple accelerations. Warming up well is vital for a hill repeat workout.
Find that section of grass, dirt, trail, or asphalt that offers you a steep incline for 75 to 200 meters. You want to generate explosive power in this WOD, so get it in your head that this is an all out effort as you power up the hill. After each intense uphill interval, walk or jog downhill where you will repeat the effort 3-12 more times. Each interval should last at least 20-30 seconds in duration.
Bonus for kicking off each hill interval with 10 burpees.
Cool down: Take a short jog and stretch
It is always the simple that produces the marvelous.
- Amelia Barr
This WOD is a great example of generating fitness gains while keeping things uncomplicated. Nothing fancy here. Just focus your attention on powering through this workout and you’ll be stronger because of it. Adjust distance and reps to account for your current ability, as well as your available time. Remember, doing a short and intense workout is far superior than skipping your workout altogether. Spartans work with what they have available – and that includes time. Try and do your push-ups and crunches in consistent sets with only a short recovery in between. Once you pick your target distance and rep count, perform this WOD for time.
Run 2-4 miles
Strength does not come from physical capacity. It comes from an indomitable will.
- Mohandas Gandhi
What time are you getting up tomorrow, Spartans? 5am? 4am? We get it, waking up before sunrise can suck – especially after a Friday night. But just treat it like an obstacle: stop whining and find a way to power yourself through it. It’s about your will to succeed, your ability to get done what needs to get done. To be a Spartan you have to do what most people just label as ‘too difficult’ or ‘insane’.
The trick to finding time for a long run is to MAKE time. 4.30am is probably open in most of your schedules – take advantage of it! Get yourself up and you’ll be able to get 2-4 hours of hard work in before it’s time to sit down for breakfast. This way you can enjoy your entire day with family and friends. Make the most of the fact that you are the only person up so early training – you’ll find yourself ahead of the competition who is back in bed.
The only use of an obstacle is to be overcome. All that an obstacle does with brave men is, not to frighten them, but to challenge them.
- Woodrow Wilson
An 800 meter interval can be challenging enough when performed at full intensity. It is a whole new animal when you start putting it on the heels of strength exercises. Take advantage of this fact. Learning how to run well on tired legs will pay huge dividends come race day.
Warm up: Run 1-2 miles at easy pace.
20-50 weighted lunges
Run 800 meters
20-50 body weight squats
Run 800 meters
repeat main set as needed
Cool down: Jog and stretch
We hope that you were all out crushing long and intense workouts this weekend. Did you log long miles to help further solidify your aerobic conditioning? Get your strength routines in, too? Time to schedule a day of light exercise to allow your body to heal. If you don’t put active recovery WODs into your training you risk burning out and entering the danger zone of becoming flat and stale – or worse, injured.
CLICK HERE to read more about the importance active recovery WODs and how to schedule them into your training.
Tomorrow go for an easy swim or take a casual bike ride . Being active is a great way to jump start the healing process – so a recovery day is not an excuse to stay parked on the couch, it is a chance to get creative and try new activities! Just keep the intensity and duration or your workout low. Leave the stop watch at home.
Tags: Master WOD Archive