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Spartan Workout of the Day
Spartan WOD for Sunday, 09.15.13

The Spartan 300

Hard work beats talent when talent doesn’t work hard.
-- Tim Notke

No excuses. Just do what you can, until you can do it all. Then do more.

30 burpees
10 Burpee/Pullups
20 Pull-ups
30 Box jumps
30 Medicine ball squat throws
100 Jumping jacks
100 crunches
30 body weight squats
30 side kicks (each side)
30 jumping lunges
30 sandbag curls
30 sandbag triceps overhead presses
30 high knees, each leg
30 squat jumps
3 x rope climbs, or 25 yard bear crawl

Warm up with burpees, cool down with .


WOD Intensity Scores
Strength Endurance Speed
Strength: 5 Endurance: 4 Speed: 3

*1 = least intense, 5 = most intense

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Why WOD?


Because you are committed. Because you are hungry not to just show up and get through a Spartan Race, but you are hungry to show up and dominate the clock with a peak performance. Spartan Race is here to help you achieve your fitness goals.

As always, take the WOD as a general outline to best meet your current fitness and goals. We can't dial into every Spartan's workout schedule. Use these suggested WOD's as a starting point to develop your own Spartan training regiment.

Please, always consult a medical professional before beginning or performing any of these workouts.
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Join Spartan Trifecta
Spartan Trifecta Tribe members are a rare breed of Spartan Racer that, in just 1 calendar race year, they compeleted the short and fast Spartan Sprint, the longer tougher Super Spartan, and the toughest and longest of all...the Spartan Beast.

Want to get on this coveted list for all to see? Then step up in 2013 and compete and finish at least 1 race in all 3 distances. Then, you will be worthy of being on this list and earn your offical patch! AROO!

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