Spartan WOD for Saturday, 10.27.12

By Joe De Sena


Difficulties are just things to overcome, after all.

—Ernest Shackleton


Spartan 100

100 meter sprint

10 push-ups

100 meter sprint

10 jumping lunges

10 meter sprint

10 pull-ups

100 meter sprint

10 burpees

100 meter sprint

10 bodyweight squats

100 meter sprint

30 crunches

(Repeat as needed)


A workout like this is going to not only sharpen your speed and power, it will also educate your endurance if you keep all breaks between sprints and exercises to a minimal.  This workout emulates the intensity one would have to demonstrate to be competitive in a Spartan Sprint.  This workout will also help prepare your body to be able to transition from running to exercise, and then back to running.

Another way to approach the workout is to perform the sprint and the exercise as a pair, and then rest for 1 to 2 minutes.  In this case, focus on making your sprint as fast as possible, and your reps explosive and precise.



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3 Responses

  1. avatar

    Today was my first time doing the Spartan WOD… it was a lot of fun and I’m looking forward to the next one. I’ve been doing WODs from the crossfit main site since Aug 12 which is also great but I wanted a change. My sister and I are signed up for the Spartan race in Colorado and this program will definetly set us both up for success!

  2. avatar

    I’m trying to sign up for the Dec 1st race in Malibu, CA but there is a password required. How do I get this password?

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