Spartan WOD for Wednesday, 11.7.12

By Jason Jaksetic and Robert DeCillis

Strength:  3  Endurance:  3  Speed:  4

Last week we stressed the importance of being able to move well in a Spartan Race.  You need to be flexible, strong, and fast, regardless of where you find your body and regardless of what ways you are forced to move.

Ground mobility work is essential if you want to reduce the likelihood of injury and improve the mobility of the joints that you will use in an obstacle race.  If you know you are going to be on the ground crawling and rolling around in the mud then you should prepare for it in training.   There are many types of mobility drills that will help you accomplish this.  This week try some animal movements, too.

Spartan Mobility/Speed Workout (2 of 4)


Breathing and Stretching

Dynamic Warm-up

Ground Work

  1. Fire Hydrant 3 sets 10 reps
  2. Alternating Arm and Leg Raise 3 sets 10reps
  3. Straight Leg Fire Hydrant 3 sets 10 reps
  4. Prone Knee Raise 3 sets 10 reps
  5. Double leg Bridge 3 sets 10reps

Animal Movements

1.   Crab Walk 2 sets 20 yards

  1. Bear Crawl 2 sets 20yards
  2. Tiger Crawl 2 sets 20 yards
  3. Frog Hop 2 sets 20 yards
  4. Alligator Crawl 2 sets 20 yards


Run 1-2 miles


Speed Work:

4 x 400 meters

6 x 200 meters

8 x 100 meters


17 Responses

  1. avatar

    What ar all these excersises? Are their videos showing how to do them?? if not you all should or someone should do that. i google them and all these different links and videos come up… and then the link saying for a more detailed explination on todays WOD go to this link but its the exact same thing… i like the WODs, the ones i know how to do and can do and i would lik to cosntinue and too progres. How do you do the first five WOD? and im assuming the alligator crawl is similar if not the same as the spider-man move… Thank you for the help.

  2. avatar

    Hi…are the Ground Work and Animal Movement exercises done in circuits for 3 and 2 sets or is each exercise completed before moving on to the next in each Section? Also, is there any scheduled rest between sets/exercises/circuits?



  3. avatar

    Yes, these look fun, but I have no idea how to do any of them….

  4. avatar

    I agree with Eddie…I love getting the WOD in my inbox every morning, but a lot of times am left questioning. I’m a beginner/intermediate Spartan trying to work my way up and would love to see some explanations of how to do these workouts so I can progress. There is always a link at the bottom of the WOD email saying to visit the blog for a “full version” of the workout, but it rarely gives any explanation. Thanks! AROO!

  5. avatar

    Hello all,

    I will try and help with explaining the ground work exercises however before I do so I just want you all to know that I am in no way shape or form affiliated with spartanrace. I’m training for my 1st spartan sprint next year however do some track and field and am somewhat familiar with these exercises even though I call them something different. Just as a suggestion, if you find a different way of doing any of these – go for it! I’m confident that in the end it will help you.

    Fire Hydrant – on your hands and knees. Knees under your hips, hands under your shoulders, flat back, neutral head, tight core – keep your leg bent and raise your knee straight to the side to the height of your hips, if you can (think about a dog, I’m not sure but I believe once on your left and once on your right would be one rep)

    Alt Arm & Leg Raise )- on your hands and knees same as the fire hydrant. Raise your arm and alternate leg sraight out (arm ahead, leg to the back) at the same time, bring them back slowly and then alternate. If you’re shaky I would suggest doing one arm first, alt leg next, opposite arm, opposite leg.

    Straight Leg Fire Hydrant – same position. Your leg would go straight to the back just like above just without the arm raise.

    Prone Knee Raise – in plank position, tight core. Try and bring your right knee to your right elbow then alternate. For me this gets more difficult if I’m in the plank position on my elbows (elbows under my shoulders) than on my hands.

    Double Leg Bridge – on your back, arms to side or even under your butt w/ your legs bent as if you were about to do a situp. Raise your hips as high as you can, hold for a second and slowly lower your hips. Dont crash to the ground as you descend. As you get stronger consider not having your butt touch the ground until you’re done with your set.

    I’m not sure how you would do each circuit however w/ the ground work exercises I’m going to do exercise 1, then 2, 3,4,5 @ 10 reps each.

    I wish all of you the best in your training and competitions!!!

  6. avatar

    Thanks Fred. Your response seems to sound right to me. I too am a newbie.

  7. avatar

    In P90X2, the fire hydrant was as Fred explained it, except while the right leg is held out the side, perpendicular to the body, it is swung back so that the leg is now in line with the body before returning it to the starting position. This would be repeated the number of designated times before switching to the left.

    The alternating arm and leg raise was while in plank, core tight, form excellent, balance first on left hand and right foot, while lifting the right hand and left foot. Think of your body as an X and one diagonal is lifted off the ground and held for a few firm seconds before slowly being returned to plank. The rep would be completed when the other side was also finished. This takes balance and practice and a solid core foundation to move quickly through it.

    As for the animal movements, I only know the crab crawl and the frog hop.

  8. avatar

    Bear walk: moving on all fours with arms and legs straight.

    Tiger crawl:

    Alligator walk: tiger without much vertical space (keep your body within a couple of inches of the ground at all times)

  9. avatar

    I think the alternating arm and leg raise in plank is much better, thanks Carrol.

  10. avatar

    Thanks tons Fred and Carrol!

  11. avatar

    Hey everyone: Thanks for all the comments. We are working on building a database of links with videos and pics of all exercises. As for now, apologies to our less experienced athletes.

    #1: Google is a great friend. Just google exercises and pages and pages of videos and pics will appear

    #2 Just do you best. Don’t worry about getting WODs done 100% as written. Just do you best. Doing what you understand is better than doing nothing. If you understand nothing email me at and start jogging in the meantime :)

    #3 Stay tuned to the blog and comments section for upcoming updates.

    Fred, please always feel free to explain away. Hit me up if you’d like to write an article.


  12. avatar

    Ahhh ok i get it now cool thanks fred and carol now i can try this work out. good luv with your races.

  13. avatar

    Oh yeah and thanks jar

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