Warrior Spirit WOD

by Team X-T.R.E.M.E

Editor’s Note:  Last weekend, at the Super Spartan in Leesburgh, VA, we saw a performance of athleticism and heart from Team X-T.R.E.M.E that emphatically demonstrated that boundaries arise only through misunderstanding our capabilities.  There are no boundaries when we realize that we are capable of much more than we believe.  In their mission to Honor, Empower and Motivate our nation’s wounded military heroes, these athletes inspired us with their teamwork and dedication to their purpose:  finishing together over all obstacles before them.  We asked them for a WOD to give an insight into the training and mentality that takes them to a peak condition of physical fitness.  This WOD is designed for a team, but only slight modifications are needed to make it word as an individual – regardless, it will inform you about functional fitness and may put you in the lead pack of racers. 


“In the beginning of a change the patriot is a scarce man, and brave, and hated and scorned. When his cause succeeds, the timid join him, for then it costs nothing to be a patriot.”
-Mark Twain

Coordinating Instructions

The Team X-T.R.E.M.E. Warrior Spirit WOD was designed and created for training of our athletes to execute endurance and obstacle races while wearing a gas mask.  Each time we execute the Warrior Spirit WOD, we do so with the fortitude and respect for the warriors who have sacrificed in the name of freedom.  Good luck and thank you for joining our ongoing mission to Honor, Empower and Motivate our nations Wounded Heroes.

The Warrior Spirit WOD can be conducted as a team or individually. Each exercise must be completed in its entirety prior to moving to the next exercise or objective. As with a “real world” operational mission, failure to meet an objective in the allotted time results in a penalty.  On a live operation this would entail being compromised, but for the purpose of this WOD, it means extra work!

Insertion (Phase 1)

1 Mile run

*  Must be completed in < 11 minutes. If any member of the team is over 11 minutes:

then, 400m Farmers Walk w/ weight (35lb Dumbbells)

Actions on the Objective (Phase 2)

10 x Box Jumps (20/24”)

20 x Pullups

30 x Ground to Overhead (65#/95#)

40 x ABMAT situps

50 x Burpees

40 x ABMAT situps

30 x Ground to Overhead (65#/95#)

20 x Pullups

10 x Box jumps (20/24”)

** Time limit: <30 mins.

if >30 mins then, 25 Burpees

Exfiltration (Phase 3):

400m Fireman’s carry/run (each team members carries a 10 lb sledge hammer)

*** Each team member fireman carries another for 100m, then switches off, while retaining the sledge hammers. Team MUST finish together!!

The Team X-T.R.E.M.E. Warrior Oath:

I will ALWAYS place the mission first

I will NEVER accept defeat

I will NEVER quit

I will NEVER leave a fallen comrade


*WOD was created by Team X-T.R.E.M.E. X-Athlete and Marine Msgt. Matt Small, currently deployed in support of the global war on terror

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One Response

  1. avatar

    Aroo! Let’s do it! This WOD just reading it gets me excited.

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