Master WOD Archived
Spartan Race WOD Archive 5.1.12 to 5.6.12
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We become just by performing just actions, temperate by performing temperate actions, brave by performing brave actions.
-Aristotle
Perform. Nothing fancy. Just perform.
WOD
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
Another great WOD brought to you by Gaspari Nutrition!
http://blog.spartanrace.com/wod-for-5-2-12-brought-to-you-by-gaspari-nutrition/
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.
WOD
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
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.
WOD
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!
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
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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