Are you getting your WOD fix regularly enough?  Our signature WODs are posted daily on our Facebook, Twitter, and we even send it to your inbox.  If you want to get the goods for week all in one place you have come to the right place.

When approaching training structuring your workouts by week is a great way to begin looking at training as being comprised of cycles.  Typically many athletes will work in week long cycles that comprise a gradual build up in workout volume (intensity x duration).  After 3 solid weeks of training, then there can be a week of lighter training to help recover from the previous 3.  As always, our WODs are basic introductions and you should consult with your own fitness professionals and doctors to find the program best for you.  We just want to help you get rolling!

4.17.12

Click Here for an in-depth WOD brought to you by Gaspari Nutrition.

4.18.12

“It is our attitude at the beginning of a difficult task which, more than anything else, will affect It’s successful outcome.”
William James

We build our WODs to help people train for our obstacle races!  We think the Cindy is one bad-ass workout and it will get you into Spartan Beast mode, quick!

WOD:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

4.19.12

“Discipline is the bridge between goals and accomplishment.”
-Jim Rohn

Today is brought to you by the number 100. Repetitions, that is. Feel free to chose the number 200 or 300, though.  Or 20 or 30.  It’s up to you based on your ability.

WOD:

Strength:
100 push-ups or burpees done as(choose one)
2 x 50
4 x 25
10 x 10
100 crunches done as (choose one)
2 x 50
4 x 25
10 x 10

Optional Add On:
Endurance: 2- 4 mile run

4.20.12

To climb steep hills requires a slow pace at first.
~William Shakespeare

Beginners do NOT be intimidated!  Development takes time.  This is why we try and provide you WODs that are highly adaptable to your current fitness, geography, and goals.  Spartans take what they have and set to work to improve it.  So what if you have a long way to go.  Don’t let a suggested workout stop you from working out because it is ‘too tough’.  Doing 10% of a workout is better than not working out at all.  If you’re elite, get over patting yourself on the back and do the workout twice.

WOD:
grab 5-30lbs sandbags or even set of dumbbells and hike/walk 2-4 miles (preferably hills).  It’s not about speed, it’s about strength and endurance.  The more irregular the weight you are carrying the more you are going to build your adaptability across many planes of movement and allow you to work your stabilizing muscles.

finish with weights and:

20-100 squats
10-100 push ups
20-100 lunges
10-100 squats

4.21.12

We shall neither fail nor falter; we shall not weaken or tire…give us the tools and we will finish the job. ~ Winston Churchill

The work place is a great opportunity to get creative with fitness. Just try not to embarrass yourself too bad or get fired. Having someone walk in while you are alone, sweaty, and breathing heavy in a conference room can be awkward in certain companies, we guess…so maybe try this workout first on the weekend. Enjoy it everyone!
WOD:

2-5 minutes of planking at 3 points in your day. The last time include 30-200 crunches.

Bonus:
Push ups until failure after each set of planking

4.22.12

Knowing is not enough, we must apply. Willing is not enough, we must do.
-Johann Wolfgang von Goethe

We all don’t all have a track nearby to workout at. Here’s a speed workout that can be even done on trails.

WOD:
Fartlek’s Run on an open road/trail (2-4-6-4-2):
‘hard’ = above lactate threshold/race pace/NOT conversation pace
10 min w/u
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 as needed)
10 min c/d

4.23.12

The best way out is always through.
-Robert Frost

Grab a sandbag and start marching. If you have a weighted vest bring that along, too. The goal is NOT to run. Run and you will pound your joints with all that extra mass. Instead, find a steep incline and walk fast while carrying an uncomfortable amount weight. Very quickly you’ll most likely find yourself breathing heavy. With the added weight, you maximize the effort involved in each step. Do NOT worry about how far you go, just focus on 30 minutes of hard effort. For those of you who need heavy resistance and you don’t have hills, drag a tire behind you. Always be sure to spend 15 minutes warming up before big effort starts. Stretch it out for cool down.

Be sure to check out this Signature Founder’s WOD on our blog: Click Here

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