Spartan WOD for 9.27.12


The less effort, the faster and more powerful you will be.
- Bruce Lee


You can muscle over obstacles, but you can’t muscle into developing efficient running form.  Rather, for seasoned strength athletes, most have to relax into effortless running.

Speed work is essential in developing neuromuscular conditioning and broadening your understanding of running mechanics through varied experiences.  Why would you spend all your time on the one portion on the running spectrum?  Mix it up, and see what you can do.


Run 1 mile easy

4-8 dynamic exercises


Main Set:

4-8 400 meter intervals on 1-2 minutes recovery

4-8 100 meter intervals on 1-2 minutes recovery


Cool Down:

800 meter jog, stretch


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