A Spartan Workout of the Day (WOD) is posted on FB, Twitter, and into email inboxes (subscribe here) at by 10pm each night.  WODs are to be performed the next day according where it will best fit into a racer’s schedule.  Thus a WOD presented here for Monday, is written in the context that it was delivered in a way to be performed on Tuesday.  Keep this in mind when looking at the workload flow as the week progresses.  Typical Spartan weekly WOD-flow is a build from Tuesday to Sunday with a recovery day on Monday.– Jason J


In depth WOD on our blog presented by Gaspari Nutrition

Work spares us from three evils: boredom, vice, and need.

So just go out and get after it!

warm up
10 minute jog or jump rope

main set:
30 burpees
30 push ups
30 crunches
30 squats
30 lunges
30 pull ups (advanced)
1 mile run
(repeat main set as needed)

cool down
walk it out and stretch


“Real difficulties can be overcome; it is only the imaginary ones that are unconquerable.” Theodore N. Vail

This WOD is a bit intense and written out for our more advance athletes. However, don’t get psyched out if you are a beginner – it’s time to commit to being able to DO this workout! Divide everything by 10 and this workout still works. Simplicity is awesome. It’s a great way to start!

200 lunges
100-200 push ups
run 2-5 miles
200 body weight squats
100-200 push ups
run 2-5 miles
ab routine


“The simplest things are often the truest.” – Richard Bach

Burpee Ladder
10 burpees – 400m run
11 burpees – 400m run
12 burpees – 400m run
…and so on till you are done.

When are you done?  That is for you to decide.  You can take this workout till failure or you can make it a great 20 minute routine during a busy day.  It doesn’t matter – just start the WOD!  Beginning is the first step.


“Never let your head hang down. Never give up and sit down and grieve. Find another way.”

~Satchel Paige

Long distance tomorrow. It’s the weekend – get out an enjoy it. The best way to break up a long run or hike is to incorporate some strength sets periodically in your long aerobic efforts. So during a 1-3 hour run put in some sets of lunges and burpees every 20 minutes!  The length of your workout can be best decided in reference to the Spartan distance you are signed up for.  Our Trifecta folk should be out there 3 hours at least!


Failure is not fatal, but failure to change might be. ~ John Wooden

Power hour of burpees: 2-10 push ups every minute on the minute for one hour! Time crunch? go for 30 minutes…just do more per minute.

We are sure you can find 30 minutes on a Sunday to pound out some fitness.


This WOD we featured on our blog as the first of a series where Founder/CEO Joe Desena gives you the straight forward WODs you need in racing.  For this WOD Joe was asked about recovery workouts.  CLICK HERE for the full feature.

People always say ‘stop and smell the roses’?  But smell the roses when you are planting, watering, or trimming them.

A Recovery WOD by Joe D

Rest is for when you’re dead.

Active recovery is the only recovery.  This means walk, get in a pool, do crunches in front of the TV…do something.

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