Spartan WOD for Wednesday, 9.26.12

When we tire of well-worn ways, we seek for new. This restless craving in the souls of men spurs them to climb, and to seek the mountain view.
-Ella Wheeler Wilcox


If you are going for a run, always scout the horizon for higher elevation.  This is the direction for your run.


Hill repeats act as a foundational staple in the Spartan training regimen.  Anyone at the Vermont Spartan Beast this weekend can attest to the necessity of experience in the world of hurt that arises when the gradients are steep.


For tomorrow’s Spartan WOD we are going to up the intensity of our hill repeats a tad – you’ll appreciate the suffering come next race.


Warm-up good for this one.


Main Set:

4-8 hill repeats with 10 mountain climber burpees at end of each uphill run interval.  The hill repeat is at high intensity for between 30-60 seconds.  Recover for 2-4 minutes


Mountain climber burpees consist of doing 4-12 mountain climbers AFTER the push-up portion of the burpee, before kicking back your feet to the starting position.


Cool Down:

Stretch, head to yoga class.


Running hills involves technique!  Don’t make it harder than it needs to be.  Don’t subject yourself to poor technique that could result in injury.  On our blog, Jeff Godin of Spartan Coaching teaches you how to run hills.


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