Master WOD Archive

Spartan Race WOD Archive 5.21.12 to 5.27.12

by Jason Jaksetic

This week marked the debut of a Spartan holiday – Buck Furpees Day.  Yes, Buck Furpee Day will forever officially be on May 21st every, but feel free to break into Buck Furpees day at any point in your weekly training cycle.

Traditionally in workout programs, Monday’s are reserved for rest or recovery days – Monday being the day of the week that hits you like a sandbag full of bricks no matter how well you prepare.  So if you have to pick a day to do less training- Monday logically follows.

However, sometimes it’s nice to tackle Mondays head on and jump in full force.  Sometimes you need a jolt to start your training week.

We hope Buck Furpees Day was a good start to the week!  We’re hoping this WOD archive helps get you ready to go wherever you are in your week.

WOD for 5-21-12
Spartan Buck Furpees Day

Burpees suck.  They hurt.  Overall they just break you down physically and mentally.  (Especially when you get a 30 burpee penalty well into your Spartan Race while you can’t feel your exhausted arms.)

Burpees turn your internal furnace on HIGH. They force you to put out a huge effort as you confront your ability to be in control of your own body.  Your metabolism will be on fire after Spartan Buck Furpee day. Also, it will give you the confidence to know that you can handle a 30 burpee penality at a Spartan Race.  Not to mention that the burpee is a great recipe for getting lean muscle.

Tomorrow, to honor the 300 men that went into battle in Thermopolye (and burpees in general), do 300 burpees as fast as you can.  Do 300 as slowly as you can.  Whatever.  Just do them.  300 of them.  Let this WOD last all day if you have to!

Much more on Spartan Buck Furpees Day on our blog…


WOD for 5-22-12

Beat up from Buck Furpees Day today?  Did you get your 300 burpees in? Ready for another beating from tomorrow’s WOD?

The greatest results in life are usually attained by simple means and the exercise of ordinary qualities. These may for the most part be summed in these two: common-sense and perseverance.
- Owen Feltham

WOD:  Sandbag Carry
Time to go out and tackle your favorite 3-10 mile run course.  The steeper the gradients the better.  Just plan on being much slower than usual because you’ll need to bring along a training partner – your sandbag (or something similar).

Weighted vests are great, but nothing beats the way an irregular object like a sandbag works your stabilizers as well as your grip.  You’ll probably notice some new weakness in your fitness as you engage new muscle groups if you’ve never done this WOD before.

Start with a manageable weight (around 10-25 lbs) as a beginner, but more experienced athletes can use 50-75lbs of weight.  Try not to use your shoulders, but force yourselves to carry the sandbag in your arms, thus requiring you to work on your grip.


WOD for 5-23-12

You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, “I lived through this horror. I can take the next thing that comes along.” You must do the thing you think you cannot do.
-Eleanor Roosevelt

Step up to the challenge of being fitter, more active, and more focused on health.  This is a great workout that breaks up your running with upper body and strength exercises.  A Spartan is not a pure runner.  Nor are they only concerned with strength.  A Spartan strives to be a pure athlete – able to conquer anything before them.

Warm up with a 10 minute jog and do two sets of 10 push ups.

Run 1 mile at race pace
5-25 burpees
Run 1 mile at race pace
5-25 pull-ups
Run 1 mile at race pace
Burpee-pull ups until failure
50 crunches
2-4 minute plank
(Build your strength and endurance!  Try to eliminate resting between running and each exercise.)

Cool down with a nice easy jog and stretch.


WOD for 5-24-12

The beginning is the most important part of the work.
- Plato

Let’s hear it for all our beginners! No matter how advanced you think you are now, you were once a newb – don’t forget!  Take the time to help & encourage beginners. We know the Workout of the Day’s (WOD’s) can get intimidating at times, so here is one geared for those just starting out.

30 minutes.  Set aside 30 minutes of time for FITNESS and commit.  No distractions, no phone, no excuses.  Just keep moving forward and keep your heart rate up as you move from one exercise to the next.

20 minutes cardio (walk, run, hike, swim, bike, row, etc)
5-10 burpees
10-20 body weight squats

Cool down with a nice easy jog and stretch.


WOD for 5-25-12
Even if you are on the right track, you’ll get run over if you just sit there.
-Will Rogers

Sometimes it’s important not to over complicate things.  This WOD can be done by both the beginner and expert.  Just adjust pace and repetitions to meet your current fitness level.


warm up with 10 minute jog (jump rope optional)

main set:

25-100 lunges
run 1 mile at race tempo (or slightly faster)
recover 2-4 minutes
(repeat 2-8 times)

cool down with light jog and stretch


WOD for 5-26-12

When you get right down to the root of the meaning of the word “succeed,” you find that it simply means to follow through.

– F. W. Nichol

Long run.  Should be the longest of your week.  Try and push yourself an extra mile.  Also, consider including these two exercises at the half way point of your run:

50-200 body weight squats
50-200 lunges

We promise, you’ll thank us for having experiences like this when you are barely into your Spartan Race event and your legs feel like lead weights.

Stretch as cool down.


WOD for 5-27-12

In all human affairs there are efforts, and there are results, and the strength of the effort is the measure of the result.
- James Allen

Lots going on this weekend?  Here’s a quick WOD to pound out.

1. 30 Push Ups
2. 15-30 Burpee/Pullups
3. 30 Box jumps
4. 100 Jumping Jacks
5. 300 crunches

Feel free to break this WOD up across your day or to pound it out straight – one exercise performed immediately after the other.  Just get it done!


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