Master WOD Archive  Spartan Race WOD Archive 5.28.12 to 6.3.12

by Jason Jaksetic

WOD for 5.28.12

Confidence comes from hours and days and weeks and years of constant work and dedication.
– Roger Staubach

Tomorrow is a day we devote to memorializing and thanking our Armed Forces.  What better day is there to devote to push-ups?

Power ½ Hour of Push-ups

Grab a watch and pick a set number of push-ups to do each minute for 30 minutes.  After doing a set number of the push-ups at the start of a minute, you recover the remainder of the minute.

So, for example, if you want to do 120 push ups in 30 minutes, do 4 push-ups each minute on the minute for 30 minutes.

Always remember, perfect form is more important than racking up bogus numbers of repetitions.

This workout can be adapted for beginner or expert easily.  Just set your realistic, yet challenging goal relative to your current fitness level and commit to getting it done.  Whether this goal be 30 or 300 push-ups is a small detail – you are doing 30 or 300 more than the person who took the path of least resistance (sitting on the couch).


WOD for 5.29.12

Happy Memorial Day.  We want to take a second to recognize all our Armed Forces past and present for their sacrifices.  Thank you.

* * *
Imagination is as vital to any advance in science as learning and precision are essential for starting points.
-  Percival Lowell

For tomorrows WOD we will focus on ‘execution and form’ of specific exercises.  Exercise is a science and you need to do your homework!  We are happy to bring you this in-depth WOD by James Villepigue CSCS & Hobie Call that will break down the fundamentals of a few important exercises that may be new to you.

CLICK HERE to view on our blog…


WOD for 5.30.12

The only source of knowledge is experience.
-Albert Einstein

You only get faster by running faster.  This is why 400 meter (or 1/4 mile) repeats at the track are vital.  Running at high intensity builds running economy and helps wire your brain to your body as it relates to running (neuromuscular conditioning).

warm-up: 1-2 mile run (throw in some short accelerations)

main set
5-15 x 400 meter repeat
Recover with a 200 meter easy jog (basically just let your momentum carry you forward till you start next interval)

a solid Spartan alternative version of this WOD is to do:
5-15 x 400 meter repeat (+10 burpees)

cool down with 800 meters jog and stretch.


WOD for 5.31.12

Have you been following Chris Davis’s journey?  He’s half the man he used to be after reaching a peak weight of 696lbs.  We’ve been documenting his progress here at Spartan HQ with The Chris Davis Project.  His latest journal entries can be read on our blog HERE.  We’ve just released the week # 5 video, too.

The question isn’t who is going to let me; it’s who is going to stop me.

- Ayn Rand

This is Chris’s first workout almost everyday. 5am sharp!

Pick up a sandbag (Chris’s is 30lbs and named Wilson) and start walking up a steep hill.

For beginners, like Chris, this is plenty.  Here in Vermont our hills sometimes last 3 + miles, so Chris doesn’t have to worry about doing hill repeats, yet.  But those of you with shorter hills, do repeats.  (Flatlanders, you’ll just have to pick up the pace.)  More advanced athletes should attempt running with the sandbag.  Try to go for at least 30 minutes of solid work on your muscular and aerobic endurance.


WOD for 6.1.12

Be sure to check out the latest blog edition:  Tales from the Chicked – Heather Rayburn.  Rayburn, who is legally blind, completed her first Spartan Race in Colorado.  She tells us of her jounrey over the many daunting obstacles that were laid before her.

(BTW, Colorado 2013 is filling fast…register now.)

When I dare to be powerful, to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.
– Audre Lorde


Warmup up with a jog that stretches into a moderate tempo run that covers 1-3 miles in length.

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

Jump right back down into another 1-3 mile run, the last 10 minutes being a cool down.

Try and get right back into running at race pace immediately following the strength exercise sets.  A Spartan Race forces you to transition from speed to strength and power rapidly – so better get ready for it ahead of time.

Having weights ready for the lunges and squats is optional.


WOD for 6.2.12

Tomorrow’s WOD goes out to all our racers who will be at the Tri-State Spartan Sprint this weekend. You’ve put the training in, now go and do what you are trained for.  It’s time to perform – time to push your limits by giving it everything you’ve got from start corral to finish line.

Here’s a motivating story about one of tomorrow’s racers, Lisa Demetriou.  She finished the last two miles of her most recent Spartan Race with a broken leg.  THAT, is Spartan spirit!

By failing to prepare, you are preparing to fail.
-  Benjamin Franklin

Long run.  One hour, minimum.  There is no need to bring out the high intensity if you’ve already been going hard this week.  Focus on building a solid aerobic base.  This is the day of the week to get comfortable with the time and distance it will take you to finish your Spartan Race.  Try running your Spartan Race distance and even adding a few more miles.


Spartan Race isn’t for the ‘pure runner’.  Here’s a WOD to make sure your upper body is up for the many challenges that you’ll keep running into on race day.

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

Warm up: 10 minute jump rope

5-15 pull-ups, 10-30 burpees, 5-15 burpee pull-ups
(repeat 3 times)
then, 1-3 mile run

cool down:  stretch


One Response

  1. avatar

    Hi, I can’t understand how to add your website in my rss reader. Can you Help me, please? I really want to read your future posts. London,UK

Leave a Comment

* = Required Fields