Master WOD Archive 6.25.12 to 7.1.12

by Jason Jaksetic

Strength comes from struggle.  Adaptation is at the root of all development – there is no growth without demands on the body that necessitate change.  There are no secret pills or magic gizmos that will get your ripped – only the inner determination to throw yourself into and through situations beyond your normative routine will result in increases in fitness..  We hope that these WODs spark your imagination as to how far and in what ways you can push.  Diversity in training will result in diversity as an athlete.  Creativity in training will result in the creation of a dynamic and unstoppable racer.  An ability to successfully respond to a panoply of adverse conditions is requisite in Spartan Races – never get comfortable, always keep pushing.  Thanks for checking in Spartans, and we’ll see you out there training.  We’ll see you at the finish line. 

- Jason J and the Spartan Race Founders


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 workout the previous day.


WOD for 6.26.12 brought to you by Gaspari Nutrition

Prosperity is a great teacher; adversity a greater.
- William Hazlitt

CLICK HERE to head on over to the Spartan Blog and view the WOD for 6.26.12 by James Villinque and Hobie Call, brought to you by Gaspari Nutrition.


WOD for 6.27.12

Nothing will work unless you do.
- Maya Angelou

You won’t get fit by reading your WOD everyday.  You won’t benefit unless you practice – DOING is training, not planning.  Here is a WOD that you can fit into any day no matter how busy you are.  Try this immediately after climbing out of bed.  It doesn’t take all that much time, and you are doing your body a favor.  Stop with the excuses – work!  Make the time to train if you can’t ‘find it’.

Pyramid Push-ups
100 push-ups, – break them up into sets of:


WOD for 6.28.12

Deep experience is never peaceful.
- Henry James

You need to experience discomfort in order to grow.  Physical and mental development comes from rising above the challenges that fall (or you plant) before yourself.  This is how adaptation works.  Want to run a fast mile?  Then you will have to run many, many miles – all of which need to be far from peaceful – each full of lung bursting and leg numbing intensity.  Here’s a WOD to do just this.

Mile Repeats

Warm-up:  Run 15 minutes, gradually ramping up intensity.  Put in a few 30 second accelerations to a speed faster than race pace.

Main Set:  Plan on running 2-5 one-mile repeats.  Start the first one at your 5k pace, but decide for yourself that you will get faster with each repeat.  You should finish well above a 5k pace on the final interval.

This WOD can most easily be done at the track, but not having access to one is not an excuse – a flat road is fine, mile markers or GPS can be utilized.  Between each 1 mile effort you should jog between ¼ mile and ½ mile in recovery mode.  The fitter you are, the faster you recovery.  Push yourself by lessening you recovery time.

If you normally do a 8 minute mile pace over a 5k time trial, your mile splits for this WOD might look something like 8.00, 7.40, and 7.15.  Dig deep on the last one.  You just might surprise yourself.  You are teaching your body how to respond to a new kinds of stresses.  This is what makes you grow as a runner – experience!

Cool down:  Jog to help get some of the lactic acid out of your legs and then stretch.


WOD for 6.29.12

Excellence is not a skill. It is an attitude.
- Ralph Marston

Running is not enough to excel at a Spartan Race.  Decide that you are more than a runner and then plan to develop yourself as a well-rounded athlete.  Our obstacles will break your stride, make you too exhausted for running if you are not ready.  You have to get the attitude that you are a multifaceted, athletic machine that performs across every spectrum of fitness.  You need to have speed and strength, agility and endurance.  Spartan Race is off road – it’s even ‘off-trail’, really.  Be ready by being adaptable.

Tomorrow, run 3-10 miles BUT at each mile break into a set of 30 burpees.  If at all possible find trails.  And even there, the more gnarly the terrain the better.  Leave the tame pavement for the runners – tomorrow be a Spartan.


Street Team WOD for 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:

Street Team Member:  Rob Serrano

Location:  Dingmans Ferry, Pa.

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



WOD for 7.1.12

Life belongs to the living, and he who lives must be prepared for changes.
- Johann Wolfgang von Goethe

In triathlon there is a type of workout called a ‘brick’ or ‘transition workout’, where one connects a swim immediately to a bike session, or, in what is most commonly the case, one goes immediately from riding the bike into a run.  The point is to keep the transition time between the two sports to an absolute minimal, thus training the brain and body to switch rapidly from one sport to the next.

Aren’t we in a similar situation when obstacle racing – having to go from one one kind of physical exercise to another?  In obstacle racing the body is constantly forced to ‘switch gears’.  From one obstacle to the next, different sections of our bodies are worked in completely different ways.   Jumping, climbing, crawling, running…  One can think of obstacle racing as a kind of non-stop decathlon of sorts, one where the clock is continuously ticking.

Tomorrow make sure you get variety into your training as you go outdoors in search of a long, aerobic workout session.  Make your own ‘brick workout’.  Let’s call it a Spartan ‘cinder block’ workout.  Maybe, make your own triathlon, in fact.  Go right from a swim into a long bike ride and finish it up with a run.  Mix together some swimming, canoeing, and hiking.   Take a long run, but at two different points stop and go into different strength routines.

The trick is to be functionally fit, able to handle all adversity and challenges that land in your way.  Following the same routine is the quickest way to become one dimensional.  Get creative.


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