Master WOD Archive 188.8.131.52 to 6.17.12
The worst thing I can be is the same as everybody else. I hate that.
- Arnold Schwarzenegger
Mondays can be a huge obstacle in and of themselves. But let that drive you to take control of the day and get done what you have planned. Here is a fast WOD that you should be able to do even if on your lunch break. Beginners this is a good place to start, while the more advanced can adjust as needed. Keep the intensity up on this one.
warm up with jog or jump rope session
10 push ups
1/4 mile to 1 mile run interval
(repeat 3-10 times)
cool down with a good stretch
Storms make oaks take roots.
Even if you fall on your face, you’re still moving forward.
Here is a great workout to do even if you have limited time during the day. If, as a beginner, some of these WODs seem intimidating, know that we were all there once. Try not to obsess about how many reps and sets you do as you structure your workout – simplify the WOD according to your needs. Respect goes to the person giving 100% effort to finish 50% of the WOD, not the person who does 100% of the WOD at 50% effort.
warm up: fast walk/jog/jump-rope
50-200 body weight squats
4 minute plank
cool down: stretch or hit up a yoga class
An ounce of performance is worth pounds of promises.
– Mae West
1 mile warm up jog
Main Set (repeat 3-8 times)
400 meters hard run then 30 burpees
1-2 minutes recover
30 burpees, then 400 meter hard run
1-2 minutes recover
10 minute cool down jog and stretch
We become just by performing just actions, temperate by performing temperate actions, brave by performing brave actions.
Warm up with a jump rope or do an easy jog. Throw in a few burpees to get your upper body ready for a solid workout.
Push-ups till failure
Run 1-3 miles
Pull-ups till failure
Run 1-3 miles
(Feel free to do multiple sets of any of the strength exercises.)
Cool down with a good stretch.
Incorporating a sandbag in your training is great for both aerobic and strength conditioning. Trail running takes on new dimensions when you incorporate a 40lbs training partner. If you haven’t seen these guys at your race yet, you will in the future – you’ve been warned. Spartan Race is now making the Spartan Pancake available in limited numbers…click here for details
Pancake Carry WOD
(Hill repeats with weight)
Find that hill use for your traditional running hill-repeats. This should be an incline that takes 30 seconds to 2 minutes to hammer up. Now, simply bring your 20-40lbs pancake along for the ride.
To best build grip and arm strength, don’t allow yourself to ‘shoulder it’ or to tuck it up under your arm – force yourself to hold the pancake in front of you, engaging hand, wrist, and forearm strength.
The sandbag will engage your upper body stabilizers as well as help engage your core as you try and find a comfortable way to carry it. It’s irregular nature will constantly force you to adapt and change your method. This is functional fitness.
After your repeats, do three sets of crunches, trying to total an amount between 50-200.
Here at Spartan HQ we have Chris using his Spartan Pancake (affectionately named ‘Wilson). Here is the latest update from Chris on his journey from 696lbs to the ultra Beast.
Not failure, but low aim, is crime.
- James Russell Lowell
Tonight, The Death Racers are going into a second night of racing. They are relying on their deep wells of aerobic fitness. So tomorrow, in that spirit, let’s work on your base level fitness by focusing on pushing your distance limits. Go long – either on the road or the trails. Don’t worry about speed or intensity, but focus on quality time spent running in your aerobic zone. Build strength by heading to the hills. Wait to the final few miles to kick it in to gear if you feel like going hard.
Tags: Master WOD Archive