A Spartan Workout of the Day (WOD) is posted on FB, Twitter, and into email inboxes at by 10pm each night.  WODs are to be performed the next day according to a racer’s schedule.  Thus a WOD presented here for Monday, is written in the context that it was presented to be done on Tuesday.  Keep this in mind when looking at the workload flow as the week progresses. – Jason J

WOD Archive


WOD presented by Gaspari, hosted on our blog:  CLICK HERE

“Knowing is not enough, we must apply. Willing is not enough, we must do.”
-Johann Wolfgang von Goethe

10 minute warm up run with some accelerations mixed in.
Then, 10 minute jump rope

2-6 sets of:

100 meter sprint
5-30 push ups
50-200 lunges
400 meter run
5–30 push-ups (or chin ups)
50-200 squats

light jog


Only those who will risk going too far can possibly find out how far one can go.
-T. S. Elliot

(We’ve enjoyed seeing the Concept2 obstacle stop our racers in their tracks at our races.)

250m row on Concept2 Rowing machine (or jump rope for 2 min)
10 squats
10 leg lifts
10 burpees
500m row (or jump rope for 4 min)
15 squats
15 leg lifts
15 burpees
750m row (or jump rope for 6 min)
20 squats
20 leg lifts
20 burpees
1000m row (or jump rope for 8 min)
25 squats
25 leg lifts
25 burpees


People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.
– Andrew Carnegie

We’ve done this before but we know it’s a favorite.

For one hour – do set number of push-ups each minute of that hour.

So do 3 push-ups every minute for an hour? 5? 10?

Great to do while watching a movie that motivates you!


The secret of success is constancy of purpose.
-Benjamin Disraeli

It’s been a hard week for all of us.  So stay focused and disciplined.  Time to leave your whining behind and stay focused as you train hard this weekend.

Long Run

Beginner Tip:
The ‘long run’ is a term athletes throw around all the time.  As in they spend most of their time bragging on Facebook about mileages they never actually ran.  The long run is the fish stories of endurance racing.

Tomorrow do your ‘long run’.  That might be 2 miles.  It might be 37.

In the end your standard is the only standard that matters.

For every one hour of running make sure you stretch a minimum of 15 minutes.


“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

We are sure that you are exhausted if you ran long today.  Spartans need to know how to run fast on tired legs.  You are not just running, you are running through a hell of obstacles that will make you more exhausted than you are feeling right now.  So STFU and get it done.

Fartlek run based on time.

10 minutes jog warm up with some accelerations

Main set for run
2 minutes ‘on’
1 minute jog
4 minutes ‘on’
2 minutes jog
6 minutes ‘on’
3 minutes jog
4 minutes ‘on’
2 minutes jog
2 minutes ‘on’
1 minute jog

(repeat if necessary)

cool down stretch

What do we mean by ‘on’?  Getting hyper technical here is probably a waste.  Simply put, ‘on’ is NOT conversation pace.  Get after it, but be sure you can sustain ‘on’ tempo for full interval.


“The first and the best victory is to conquer self.” Plato

Monday is your day to recover from the weekend.  Best bet is to get all the things done you were supposed to be doing when you were training!  Even if you are not training you can be getting ready to train.  Interestingly, that is quality training.

While getting things done throw in a few sets of burpees during your work day.  Work them in with a super good stretch!

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One Response

  1. avatar

    Thank you for FOD for the motivation plan are always there for me to focus on training me to be stronger and tougher…appreciated..

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