Master WOD Archived

Spartan Race WOD Archive 5.1.12 to 5.6.12

by Jason Jaksetic

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WOD for 5.1.12

We become just by performing just actions, temperate by performing temperate actions, brave by performing brave actions.

Perform.  Nothing fancy.  Just perform.


warm up with jump rope or easy jog

Push ups to failure
Run 1-3 miles
Pull ups to failure
Run 1-3 miles
20-100 crunches

cool down with a stretch


WOD for 5.2.12

Another great WOD brought to you by Gaspari Nutrition!


WOD for 5.3.12

When you come to the end of your rope, tie a knot and hang on. 

-Franklin D. Roosevelt


The goal of training is to push you to your limits.  Get there and hang tough and you will get stronger.


Warm up: 1 mile jog and/or jump rope.

Main Set:

2-5 mile tempo run.  (What is a tempo run?  It’s not a jog, that’s for sure.  10k race pace is a good place to start.)

2-5 100 meter sprints a 3-4 minutes recovery

25-100 crunches

10-50 burpees

Cool down:  stretch


WOD for 5.4.12

From one thing, know ten thousand things.
― Miyamoto Musashi

The burpee is an exercise that works you from top to bottom.  There are no fancy gadgets involved.  It’s just you and a movement, that, when done right will rip you up for whatever your goals are.


30 minutes of burpees

Every minute to a set number of burpees.  Example, 1 burpee per minute for 30 minutes will give you a 30 burpee workout.  Start there if you are a beginner.  If you are more advanced you can shoot for 3-5.  NEVER sacrifice form for reaching higher numbers.  It’s easy to brag about high numbers when you use bogus form!


WOD for 5.5.12

It’s not that I’m so smart, it’s just that I stay with problems longer. 

- Albert Einstein

Get outdoors this weekend.  Try something new that will work new muscle groups.  If you are traditionally a runner, go kayaking or canoeing.  If you are tearing it up in the weight room all week, try running.  We are only as strong as our weaknesses.  Find your weakness, decide to eliminate it, and then stick to this resolution

Wod for 5.6.12

Rest is for the weary, sleep is for the dead.

Today you should have been smart by training a weakness of yours.  Tomorrow go long your favorite discipline.  Runners, cyclists, swimmers, hikers – let’s see some high mileage.  If you are in the gym, make it a long sessions.  You will benefit from that extra time you bank!



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