This January, the entire month of Spartan WODs was designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run outside as we revisit this staple Spartan WOD.  Share this WOD if you plan on completing it today or within the month.

If you want to find the entire months WOD schedule, check out the program and sign up here:

Sign up for your Spartan Race today:

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This January, the entire month of Spartan WODs have been designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run.  Share this WOD if you plan on completing it today or within the month.

If you want to find the entire months WOD schedule, check out the program and sign up here:

Sign up for your Spartan Race today:

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This January, the entire month of Spartan WODs have been designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run.  Share this WOD if you plan on completing it today or within the month.

If you want to find the entire months WOD schedule, check out the program and sign up here:

Sign up for your Spartan Race today:

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by Carrie Adams

We’re back with another installment of some of our biggest stories of 2012!  Not surprisingly, many of our top 10 blog posts dealt with, what else, training and nutrition!  Spartans commit to a healthy way of living and it was clear that our community was paying attention and getting it done.

Some of our biggest blog posts of the year were centered around how to get fit and how to eat right.  In addition to providing resources on our blog, at Spartan HQ, we are trying to make it even easier to get these tips delivered to you, so if you want our daily WOD delivered directly to your inbox for FREE, click HERE.

Here are our three biggest training posts of 2012!

Breaking down the Warm-Up: As our own Spartan Coach manager Jeff Godin, Ph.D. CSCS always says, “Always start your workout with a warm-up.” Although flexibility and unrestricted movement may be important for long term injury prevention, static stretching and flexibility exercises are not an important part of a warm-up. Stretching moves a joint through its full range of motion, however it does this passively and does very little to increase the temperature of muscle. The warm-up should be active and move the joints through their full range of motion. The warm-up progresses from low intensity towards high intensity. For some, the warm-up may actually have them gassed by the end. The benefits of a warm-up include; increased tissue temperature, tissue compliance, energy metabolism, movement efficiency and reduced tissue stiffness. The warm-up can also be used to reinforce fundamental movement mechanics related to speed and agility. The warm-up should emphasize proper foot placement to promote acceleration and prevent deceleration.  Read the rest of the post by clicking HERE.

Spartan Ab 300:  In this post, Dr. Jeff gives a great ab workout for the ages!  300 reps never felt so good!  Click HERE for the full workout and breakdown.

Buck Furpee Day:  The burpee is quintessentially Spartan in that there is nothing wasted in the activity.   It carries with it efficiency,  and, therefore, concentrated effectiveness.  When you train, focus on training – don’t over-complicate things.  When in doubt, do burpees.  How did Buck Furpee Day go down?  Click HERE and find out.

Spartan Race Nutrition:

It should come as no surprise that training, while a critical piece of the Spartan equation, it isn’t everything.  You need the right fuel to get that Spartan body and keep moving!   Whether your goals are to lose weight, get lean, or perform better, nutrition has to be a part of your plan.  And if you’re not sure where to start and you want some help from the Spartan team, we have good news!  Just like our daily WOD’s we offer FREE daily Food tips and recipes as well.  Simply click HERE to get signed up for yours!

Eat to Live: Spartan Performance Nutrition: Not sure what to eat the night before a race?  This popular blog post solves that problem with ease!  Our own Spartan Champion and Chick Rose-Marie Jarry provides her favorite recipe for a pre-race trio.

Click HERE for the full recipe.

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by Carrie Adams

It’s long been the Spartan message that training for Spartan Races ensures that runners are Spartan Ready on race day.  Whether you are coming to the race to compete or just finish, training is an integral part of the process!  We offer our own WOD’s that focus on strength, endurance, and power – all elements necessary for success on the challenging Spartan courses.  You can sign up to get them in your inbox HERE.

When it comes to Spartan training, we often hear from the endurance community and the endurance experts in the field.  Recently, Endurance expert Rich Airey who gave us his insight into how to best prepare for a Spartan Race…and not surprisingly it all comes down to goal-setting.

Rich Airey, Endurance Expert

I was recently ask how I would go about training for a Spartan Race?  My response was, “how well do you want to do?”  When it comes to endurance racing your goals will determine how specific your training needs to be.  Training to win and training to finish are two completely different animals but regardless of your goals there are a few things to focus on.

Priority number one should be your run training and the length of your Spartan Race will determine the volume you should run.  I wouldn’t recommend attempting a 12+ mile race over mountainous terrain on limited run training, not if you enjoy the experience.  If your intention is to suffer then by all mean neglect your run training.  Obstacles or not the good majority of the event is still running  I would recommend adding technique drills, intervals (long & short, time & distance based), hill training (don’t forget to practice  going fast down too) tempo/threshold runs, long runs as well as obstacle specific runs.  By no means do I expect you to incorporate these 5 things into your training every week but it would be good to do 2-3 every week and the technique drills can be used as a warm up for your run training.    The more efficient you become the easier it will be getting from obstacle to obstacle.

Several friends completed the Super Spartan in Temecula CA and many others that attempted the Death Race in VT.  They all used CrossFit or some form of high intensity functional movements mixed with max effort lifting as the strength program to prepare for the obstacles. They were doing so 3-5 x’s a week.  The running and the terrain is what they were most challenged by.

Your background and your goals will determine how specific and how demanding your training will need to be in order to insure success as you take on the challenge of an endurance event like the Spartan Race.  Like it or not, running is the bulk of the event, so you may want to invest a good amount of training to the run.  Not just head out the door and go run, add some specificity to your running.  Don’t neglect your strength program either. Finding a balance between both will be the key to your success.  No matter what you do be ready to suffer this isn’t your local 5k/10 that’s for sure.

Think you are ready to take on a Spartan Race?  Click HERE and get signed up!  You won’t regret it.

[Editor's Note: Guest blogger, Rich Airey is a running and strength coach originally from Point Pleasant, NJ. As an Endurance Biased Strength and Conditioning coach living in San Diego, CA, Rich travels the United States educating on running mechanics, strength and mobility as well as injury prevention and nutrition.

As a private coach, his clients range from those seeking improved fitness to USA Olympic Trials Qualifiers. Rich was a Special Education teacher and has coached high school runners for 10 years, 24 of them earning All-American status under his guidance. While racing for Monmouth University, Rich was the NortheastConference steeplechase champion and held the 10,000m school record. He continues to race extensively, competing in 5ks, marathons, ultras.]

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Master WOD Archived

Spartan Race WOD Archive 5.1.12 to 5.6.12

by Jason Jaksetic

Are you signed up to receive your daily inspiration and WOD in your inbox?  If not, CLICK HERE.

WOD for 5.1.12

We become just by performing just actions, temperate by performing temperate actions, brave by performing brave actions.

Perform.  Nothing fancy.  Just perform.


warm up with jump rope or easy jog

Push ups to failure
Run 1-3 miles
Pull ups to failure
Run 1-3 miles
20-100 crunches

cool down with a stretch


WOD for 5.2.12

Another great WOD brought to you by Gaspari Nutrition!


WOD for 5.3.12

When you come to the end of your rope, tie a knot and hang on. 

-Franklin D. Roosevelt


The goal of training is to push you to your limits.  Get there and hang tough and you will get stronger.


Warm up: 1 mile jog and/or jump rope.

Main Set:

2-5 mile tempo run.  (What is a tempo run?  It’s not a jog, that’s for sure.  10k race pace is a good place to start.)

2-5 100 meter sprints a 3-4 minutes recovery

25-100 crunches

10-50 burpees

Cool down:  stretch


WOD for 5.4.12

From one thing, know ten thousand things.
― Miyamoto Musashi

The burpee is an exercise that works you from top to bottom.  There are no fancy gadgets involved.  It’s just you and a movement, that, when done right will rip you up for whatever your goals are.


30 minutes of burpees

Every minute to a set number of burpees.  Example, 1 burpee per minute for 30 minutes will give you a 30 burpee workout.  Start there if you are a beginner.  If you are more advanced you can shoot for 3-5.  NEVER sacrifice form for reaching higher numbers.  It’s easy to brag about high numbers when you use bogus form!


WOD for 5.5.12

It’s not that I’m so smart, it’s just that I stay with problems longer. 

- Albert Einstein

Get outdoors this weekend.  Try something new that will work new muscle groups.  If you are traditionally a runner, go kayaking or canoeing.  If you are tearing it up in the weight room all week, try running.  We are only as strong as our weaknesses.  Find your weakness, decide to eliminate it, and then stick to this resolution

Wod for 5.6.12

Rest is for the weary, sleep is for the dead.

Today you should have been smart by training a weakness of yours.  Tomorrow go long your favorite discipline.  Runners, cyclists, swimmers, hikers – let’s see some high mileage.  If you are in the gym, make it a long sessions.  You will benefit from that extra time you bank!



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Spartan Race WOD Archive 4.24.12 to 4.30.12

by Jason Jaksetic


Every week we are pleased to present a WOD brought to you by Gaspari Nutrition.  CLICK HERE for this week’s WOD that is hosted on our blog.


Even if you fall on your face, you’re still moving forward.

-Victor Kiam

Faster is a quality goal. Let’s work on speed.

Mile repeats. (track is optimal, but road/treadmill is fine)

15-20 minute warm-up run, put in a handful 100 meter accelerations to loosen up

3-5 one mile intervals with negative splits.  This means you run a one mile split around 5k to 10k race pace.  Each interval you run try to push it a little bit faster.  Recovery should be no longer than half the time it took you to run 1 mile.
Cool down with a jog, walk, then stretch


The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt.

-Max Lerner

We are all growing as athletes daily.  But you have to take the first step to get on the path and start the process so that the rest will fall into place.  Here is a great workout to do even if you have limited time during the day.  Try not to obsess about how many reps and sets you do as you structure the numbers below according to your needs.  Doing 10% of a WOD is better than throwing yourself 100% on the couch.

warm up:  fast walk/jog/jump-rope

Main Set:
50-200 body weight squats
20-100 push-ups
jump rope
4 minute plank
50-200 lunges
10-50 pull ups

cool down:  stretch or hit up a yoga class


An ounce of performance is worth pounds of promises.
– Mae West

Time to stop reading WODs and saying ‘if only…’. Time to start training now, not ‘next week’. Not later now. Now now!

1 mile warm up jog

Main Set (repeat 3-8 times)

400 meters hard run then 30 burpees
1-2 minutes recover
30 burpees, then 400 meter hard run
1-2 minutes recover

10 minute cool down jog and stretch


The road to Easy Street goes through the sewer.

- John Madden

Hill Repeats.  Get after them!

warm up: 15 minute jog

6-8 hill repeats on steepest gradient you can find.  Run 30-90 seconds HARD.  You can do a set time for interval or set distance.  Recover 2 – 3 minutes between sets.  If you are doing this right you should be exhausted after 2-3.  Stay strong to the end.

Cool down:  Walk then stretch


There is no secret to success. What exists is the result of preparation, hard work, and learning from failure. 

-Colin Powell


Sunday is our long day for aerobic conditioning. Make it a fun run through the park or a suffer-fest of hiking. What is your ‘long’ workout? That is up to you.  But make it count.  Back off on your usual intensity and stretch this cardio workout out so that you spend at least one continuous hour with an elevated heart rate.


Tomorrow’s WOD in it’s entirety can be found at our blog.  It’s is the third installment in our Signature Founder’s WODs where the people behind Spartan breakdown their favorite workouts.

Barn Workout WOD

1. 30 Burpees
2. 30 Burpee/Pullups
3. 30 Pullups
4. 30 Box jumps
5. 30 Medicine Ball Squat Throws
6. 100 Jumping Jacks
7. 300 crunches
8. 30 body weight squats
9. 30 side kicks (each side)
10. 30 jumping lunges
11. 30 curls
12. 30 Tricip overhead presses
13. 30 frog jumps
14. 30 squat jumps
15. 3 x rope climbs


Typically a workout like this is done after an outdoor workout.  Here is a short one to do first:

1. Stretch for 5 minutes
2. 10 x 100 yard sprints with 1 minute break between
3. 100 burpees
4. Slow 1 mile jog
5. Stretch for 5 minutes

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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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by Carrie Adams

Katy McCabe

You didn’t think we were going to crochet, did you?  You can thank the one and only Katy McCabe aka Katya (She’s a Russian linguist and former Marine); Spartan Death Racer, and CrossFit badass for this WOD.

Spartan WOD’s are fun ways to get your ass kicked and we are adding new boots all the time!  Next Tuesday Ms. McCabe will be drop kicking us through our WOD and we need a sandbag.  For about $20 you can have one of your very own!  Don’t worry, you’ll get a lot of mileage out of it.  We’ll make sure of that.

(We’ll also be giving you tips on where to get your very own tire in an upcoming post!  We are so full of fun tips!)

Read the rest of this entry »

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