“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
Warm Up: Jump rope for 5 to 20 minutes. Build intensity.
10-30 push ups
5-15 chin ups
20-100 body weight squats.
10 minute jog and repeat main set
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
Run 1/4 mi, Sprint the Last 100m
10 Pullup Burpees
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.”
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.