“As you simplify your life, the laws of the universe will be simpler; solitude will not be solitude, poverty will not be poverty, nor weakness weakness.”

WOD on Simplicity.

Find a hill. Climb.

Variation #1: Find some elevation. Climb fast.

Variation #2: Find some elevation. Climb with a weighted vest or sandbag.

Variation #3 (for our flatland Spartans): Crank your treadmill gradient to the max at some point in your run.



“You have an appointment with life, and that appointment is in the here and now.” -Thich Nhat Hahn

Stop waiting.

Warm Up: Jump rope for 5 to 20 minutes. Build intensity.

Main Set:
10-30 push ups
20-100 lunges
5-15 chin ups
20-100 body weight squats.

10 minute jog and repeat main set

Cool Down.
Walk, then stretch.


“We can either watch life from the sidelines, or actively participate.. Either we let self-doubt and feelings of inadequacy prevent us from realizing our potential, or embrace the fact that when we turn our attention away from ourselves, our potential is limitless.”

Warm Up: Run 2 mi

5 Sets:
Run 1/4 mi, Sprint the Last 100m
10 Pullup Burpees
100 Crunches
20 Lunges

Cool down: 1 mi. run

A big thanks to Shane Cameron! He is a Spartan and today’s guest writer for the WOD!


“It is literally true that you can succeed best and quickest by helping others to succeed.”
Napoleon Hill

Buddy WOD
Time to go for a run bearing extra weight (sandbag, weight vest, dumbbell or two – the bulkier and more awkward the better).  But you have to partner up and share the burden.  You’ll have to communicate if you want to keep up a fast, but sustainable pace.


“When he took time to help the man up the mountain, lo, he scaled it himself.” Tibetan Proverb

Training on steep gradients is a quick way to build strength. So head for the hills on a long run if you can. If you can’t find some mountains, put sets of lunges (5-50) at every mile of your run.


The first requisite of success is the ability to apply your physical and mental energies to one problem without growing weary.
-Thomas Alva Edison

We think Edison was one hell of a Spartan!

LIght cardio workout.  Try and work the muscle groups you tend to skip.  For example, if you are a runner, go for a swim.


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