Master WOD Archive to 6.10.12

by Jason Jaksetic

WOD for 6.4.12

A mind that is stretched by a new experience can never go back to its old dimensions.
-  Oliver Wendell Holmes, Jr.

It’s been a crazy weekend of racing in New York.  Tomorrow is a recovery day.  Keep your workout to a light jog or try a new form of cross-training such as rowing, cycling, or swimming.  A 15-30 minute easy swim is a great aerobic workout that will aid your recovery after a hard weekend of training.

WOD for 6.5.12

Each man should frame life so that at some future hour fact and his dreaming meet.
-  Victor Hugo

Head on over to the Spartan Blog to get tonight’s detailed WOD brought to you by Gaspari Nutrition.  CLICK HERE

WOD for 6.6.12

Quality is not an act, it is a habit.

Endurance and strength are vital for success at a Spartan Race.  You don’t need huge hunks of time or fancy equipment – just the discipline to get your workout done.  Make it a habit.

Warm Up:  Be sure to loosen up with 10 minutes of jumping rope and even a short run

Run 2-5 miles
100 push ups
100 crunches
Do each exercise as:  2 x 50, 4 x 25, or 10 x 10.

Cool down with a jog and then stretch


WOD for 6.7.12

You can’t wait for inspiration. You have to go after it with a club.
- Jack London

Pyramid sets are a great way to tackle a fitness exercise.  Great for beginner and expert alike.  Tomorrow let’s try pyramid sets with burpees (but you can easily apply this approach to sit ups, lunges, or push ups).

Each set you add one rep until reaching a set of 10 burpees, then you descend backwards subtracting one rep from each set.  So, for example, with a short rest between each set you perform 19 sets of burpees doing the following number of reps each set:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Do this and you’ve just done 100 burpees.  Looking to do a pyramid set to reach 200 burpees?

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

WOD for 6.8.12

Knowing is not enough, we must apply.  Willing is not enough, we must do.
– Johann Wolfgang von Goethe

WOD:  Short Hill Repeats
Warm up:  10-20 minutes jog with multiple accelerations.  Warming up well is vital for a hill repeat workout.  (These repeats can be included at the end of a moderate distance run, as well.)

Find that section of grass, dirt, trail, or asphalt that offers you a relatively steep incline for 100 to 200 meters.  You want to generate explosive power in this WOD, so get it in your head that this is nearly an all out effort as you power up the hill at a fierce run.  After each intense uphill interval you walk or jog down the hill where you will repeat the effort.  Do 4-12 repeats – your number being related to your current fitness and race goals.

Cool down:  take a short jog and stretch

WOD for 6.9.12

(view on our blog)

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.

This this Street Team WOD was created by:

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 6.10.12


Long run tomorrow.  It’s Sunday so set aside time for your longest workout of the week.  Endurance is the focus over speed in a long run WOD.  Just find a good aerobic zone to motor along in.  Towards the end of your run drop in some fast intervals if you are feeling it, but remember that building your aerobic base is your primary concern.  (There will be speed workouts coming at you soon enough this week.)  As always, feel free to drop and give us 10 burpees at each mile marker.  Get your teammates together and get your miles in.


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