Spartan WOD Archive 3.6.12 to 3.12.12Spartan Race Archive

by Jason Jaksetic

 

If this documents your hard work for this past week – congratulations.

If this documents what you are going to do this week – go get it done.

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3.6.12

http://blog.spartanrace.com/hard-core-strength-boosting-high-endurance-workout/

3.7.12

So many of our dreams at first seem impossible, then they seem improbable, and then, when we summon the will, they soon become inevitable.
-Christopher Reeve

Power Hour (or ½ hour) Push-ups

Pick a set number of push ups to do for every minute on the minute for an hour.  A variation is to replicate this reps per minute workout with body weight squats.  Maybe do 30 minutes of push-ups followed by squats each.  This is a great workout for those of northern latitudes spending more time indoors.

3.8.11

Strivers achieve what dreamers believe.
Usher Raymond

Fartlek’s Run on an open road/trail/treadmill (2-4-6-4-2):
‘hard’ = race pace run

10 min w/u jump rope
10 min jog

2 min hard
1 min jog
4 min hard
2 min jog
6 min hard
3 min jog
4 min hard
2 min jog
2 min hard
1 min jog

(repeat set if needed)

10 min cool down job and then stretch

 

WOD 3.9.12

Man needs difficulties; they are necessary for health.
Carl Jung

Well, here are some difficulties for you.

warm up: 15 minute jog

6-8 hill repeats on steepest gradient you can find.  Should take 30-90 seconds to climb.  Recover 2 – 3 minutes between sets.  Feel free to kick off each set with 20 push-ups.

If you do this right you’ll be happy to just walk and stretch for a cool down.

 

WOD for 3.10.12

The only place success comes before work is in the dictionary.
Vince Lombardi

To be successful in a Spartan Race you have to go the distance. Whatever distance you choose to race, you better be comfortable with it before we throw in a hell-on-earth of obstacles.

Long run.  Whatever that is for you.

 

WOD for 3.11.12

We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.
Jesse Owens

Keep it simple.

Work up to a good sweat by jumping rope.

then

50 burpees

100 body weight squats

pull ups till failure

(repeat if needed)

Stretch it out.

 

3.12.12

Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.
-Ralph Marston
Sometimes a workout can be refreshing.  Just try something new.  Swim, bike, row, or hike.  Avoid the rut!

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