Spartan Race WOD Archive 5.7.12 to 5.13.12
Another week has past, and now you are another week stronger. You are one step further along on your own personal transformation. Be a work in progress.
These WODs can be customized to suit your needs. Make adjustments depending on your ability, age, and goals. You don’t have to be able to do each WOD in it’s entirety. You also don’t have to be able to do each week in it’s entirety. BUT study the WODs in their entirety and the week of WODs in its entirety, and aspire to do it.
Or maybe you are an athlete with a background in marathons, 5ks, Triathlons, or similar endurance sport? Start using these WODs to adapt your training so you can start dominating at a Spartan Race, the world leader in Obstacle Racing.
Stay strong, stay focused. We’ll see you at the finish line. – Jason Jaksetic
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“No matter how slow you go, you’re still lapping everyone on the couch”
Check out this video of the Chris Davis Project that is documenting his amazing weight loss.
Grab your sandbag! It’s t ime to workout! No excuses!
WOD
5 Reps of main set for time:
400m run (uphill, if possible) with sandbag
20 walking lunges with sandbag
20 back lunges with sandbag
20 sandbag push press
10 burpees
Be sure to warm up & cool down with a good stretch!
Monday
Sweet are the uses of adversity. ~ William Shakespeare
Set aside the time to get this done. You’ll thank us race day.
WOD
5-10K run near race pace
50-150 lunges
50-150 body weight squats
30 burpees
5 minute plank
WOD for 5.9.12
Today’s Workout of the Day was brought to by Gaspari Nutrition. Here’s the link:
http://blog.spartanrace.com/wod-for-wednesday-may-9th-brought-to-you-by-gaspari-nutrition/
Strength does not come from physical capacity. It comes from an indomitable will.
-Mohandas Gandhi
You get faster by running fast. It’s supposed to be difficult. It’s supposed to hurt. So just have fun with it.
Mile repeats. (track is optimal, but road/treadmill is fine)
3-5 one mile intervals with negative splits. This means you run a one mile split at 5k pace and then recover, planning on running your next mile split faster.. Each interval you run try to push it a little bit faster. Recovery intervals should be no longer than half the time it took you to run 1 mile. Jog or walk your recovery interval.
An example workout would look like this
warm up: 10 minute jog with 4-6 30 second accelerations to race pace
1 mile in 7:30
3:45 recover
1 mile in 7:00
3:30 recover
1 mile in 6:45
3:22 recover
1 mile in 6.30
10 cool down walk/stretch
You cannot dream yourself into a character; you must hammer and forge yourself one.
-Henry David Thoreau
Less dreaming, more doing. Time to hammer out some character 800 meters at a time.
You don’t need lots of expensive gear to get a wicked workout in. Here a box is enough. For our minimalists, use a box-ish rock or box-ish tree stump. Whatever! Just no excuses.
WOD
warm up with an easy one mile jog
main sequence:
Run 800 meters hard
20 Squat jumps
Run 800 meters hard
20 box jumps
Run 800 meters hard
20 Tuck jumps
Run 800 meters hard
20 Lateral Jumps over box
cool down with easy one mile jog
Sow an act, and you reap a habit; sow a habit, and you reap a character; sow a character, and you reap a destiny.
-George Dana Boardman
Master WOD Archive
The weekend is the time to log your miles and put quality fitness time in the bank. Get up early on the weekends, not late! Time for that 1 to 3 hour run. Don’t worry so much about distance or speed, just focus on quality time in your aerobic zone. You’ll need the endurance come race day – especially if you are thinking of doing a Beast!
It was a high counsel that I once heard given to a young person, “Always do what you are afraid to do.”
- Ralph Waldo Emerson
Don’t let fear be what is keeping you from completing your first Spartan. Today is the day to tackle what you are most afraid of. What is that for you? Running or swimming? Power generating workouts or speed producing workouts? We all have strengths and weaknesses – focus on your weakness, tomorrow. Not sure what your weaknesses are? Here’s a WOD that might let you know:
WOD
warm up: 1 mile jog, 5-10 minutes jump rope, 20-40 burpees
main set
run 5k at fast tempo
50-100 lunges
25-100 push ups
50-100 body weight squats
10-25 pull-ups
run 1 mile full speed
cool down: stretch it out.
Tags: Master WOD Archive