Master WOD Archive 6.18.12 to 6.24.12

by Jason Jaksetic

WOD for 6.18.12

The beginning is the most important part of the work.
- Plato

No matter how advanced you think you are now, you were once a newb – don’t forget it!  Tomorrow, take the time to encourage someone just starting out on his or her fitness journey.  We know the Workout of the Day (WOD’s) can get intimidating at times, so here is one geared for those just beginning to train.

Set aside 30 minutes of time for FITNESS and commit. No distractions, no phone, no excuses.  Just keep moving forward and keep your heart rate up as you move from one exercise to the next.

20 minutes cardio (walk, run, hike, cycle, swim, etc)
10-25 burpees
10-50 lunges
max amount of pull-ups

Cool down with a nice easy jog and stretch.  Maybe try out a yoga class.


WOD for 6.19.12 brought to you by Gaspari Nutrition

Experience is not what happens to a man.  It is what a man does with what happens to him.
- Aldous Huxley

Head on over to the Spartan Blog to view the WOD for 6.19.12 by James Villinque and Hobie Call, brought to you by Gaspari Nutrition.


WOD for 6.20.12

We are all inventors, each sailing out on a voyage of discovery, guided each by a private chart, of which there is no duplicate. The world is all gates, all opportunities.
- Ralph Waldo Emerson

Let’s see what you can do! Tomorrow’s WOD should be performed for time. Just set your exact goals from the suggested reps below and stick to it. Warming up with a light jog, some jumping rope, or doing a few burpees is always recommended.

Run 2-5 miles then do the follow strength exercises

1. 30-90 Push Ups
2. 15-30 Burpee/Pullups
3. 30-90 Box jumps
4. 100 Jumping Lunges
5. 50-200 Crunches
6. 3-5 minute Plank


WOD for 6.21.12
brought to you by Air National Guard

Be regular and orderly in your life, so that you may be violent and original in your work.
-  Gustave Flaubert

Keeping a strict schedule is important if you keep finding yourself complaining that you ‘don’t have enough time to train’.  Actually analyze every hour of your day and you’ll probably be amazed at how much ‘down time’ you actually possess.  Regiment your day as to always include a workout, even if brief.  Try and squeeze in a few short workouts if your day is totally hectic.  Exercise is closely correlated with brain function, so set that alarm to train before sunrise and you just might have an amazing day at work.

grab 20-40 lbs sandbag, Spartan pancake, or even a set of dumbbells and hike/walk 2-4 miles (preferably hills).  It’s not about speed, it’s about strength and endurance.  The more irregular the weight you are carrying the more you are going to build up your body’s adaptability across many planes of movement while also working your core strength.

finish your trek with weights and do:

20-100 squats or squat throws
10-100 push-ups or burpees
20-100 lunges
max pull-ups

You’ll thank us at your next Spartan Race.


WOD for 6.22.12

Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all.
- Sam Ewing

You have to put the time in to show up ready for your Spartan Race.  There are no magic formulas or pills, only hard work and more hard work.

Warm-up with a jog that stretches into a moderate tempo run that covers 1-5 miles in length.  You should negative split these miles, finishing at or above race pace.

Find a good place to jump into:
25-100 burpees
50-200 lunges
5-25 pull ups (or 25-100 push ups)
50-200 body weight squats

Jump right back down into another 1-5 mile run, reaching your fastest pace the last mile.

For a cool down, do a 10 minute jog and then stretch.

In this WOD try and get right back into running near race pace immediately following the strength exercise sets.  A Spartan Race forces you to transition from speed to strength and power rapidly so you want to be adaptable.

Having weights ready for the lunges and squats is optional.


WOD for 6.23.12

It is our attitude at the beginning of a difficult task which, more than anything else, will affect it’s successful outcome.
- William James

Bringing the right attitude to a workout is crucial for that workout to be successful.  You need to show up ready to perform, unwilling to let anything distract you.  For tomorrow’s WOD set your mind to the task of executing each rep with perfect form.  Try and leave less and less time between each exercise.  This is a good routine to tap into some intensity.  Let the straight forward nature of this WOD allow you to focus all of your attention on pushing yourself to the next level in your fitness.

Warm up: 10 minute jump rope and a light jog

5-15 pull-ups, 10-30 burpees, 5-15 burpee pull-ups
(repeat 3 times)

then, 1-3 mile tempo run

Cool down:  stretch


WOD for 6.24.12 
All things are difficult before they are easy.
- Thomas Fuller

Long Run:

What distance run do you consider to be too difficult for you right now?  Well, whether that number is 5 miles or 50 miles, tomorrow start striving towards conquering that distance.  A tried and true method to do this is to make sure you continually push the distance of your long run each week.  What was your long run last week?  Add 10-15% of that run to tomorrow’s run.  So, for example, if you ran 10 miles for your long run last week, push yourself to 11-12 miles tomorrow.  Make sure you bring enough water and fuel to see you through to the end.  If you’ve been pushing hard and progressing continuously for the last few weeks, feel free to consider a more recreational recovery run.  Still go long but back off distance and intesntiy to give your body some time to absorb your recent gains.


WOD for 6.25.12

Begin to be now what you will be hereafter.
-  William James

If you went long today, go short and sweet tomorrow. Recovery days are crucial in any fitness progression.  Take a day to absorb your recent strength gains.  Try light aerobic exercise doing something new – whether that is breaking out the jump rope or doing a 20 minute swim session, it doesn’t matter.  Just get active.  Breaking a sweat is a great way to loosen up and recover from a hard wo


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