Spartan WOD’s

Here is a sortable list of many of the past Work Out of the Day that Spartan Race will email you. I’ve made it sortable so you can choose what difficulty you’d like to sort by. Also recently added is the sort by Average column. If you want to see what the average WOD difficulty is across all 3 difficulty areas, sort by Avg. Something else you may want to note is that Spartan races republish some older workouts and change them slightly.  You can also sort by name if you think this is the case.

NameSpdStrnEndrAvg.RepsWorkoutDate
Spartan Lap Ladders4354.0Sprint: x 1-2
Super: x 3-4
Beast: x 5+
400 meters (1 lap)
2 minutes rest
800 meters
2 minutes rest
1200 meters
30 burpees
2013-09-12
Jacob Boon5444.3Run 1 mile
50 sit-ups
30 20 inch box jumps
15 burpees
Run 1 mile
50 Russian twists
30 push-ups
15 burpees
Run 1 mile
50 medicine ball slams
30 kneeling jumps (knees to feet)
15 burpees
2013-09-13
The Spartan 3005434.030 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
2013-09-15
Alec Blenis5555.0Sprint: x 1
Super: x 2
Beast: x 3
Ultra Beast: x 4
Set A: Repeat 4 times, then rest for 3 minutes
100m of lunges
300m hard run (5k road race pace)
400m recovery jog (not a walk)
Set B: Repeat 4 times, the rest for 3 minutes
800m steady run (half-marathon road race pace)
100m burpee long jumps
100m walk (back to the start of the next 800)
2013-09-17
Spartan Ab 3004212.310 crunches
10 laying leg raises
10 crunches
10 hanging leg raises
10 crunches
10 mountain climbers
10 crunches
10 bicycles
10 crunches
100 second plank
2013-09-18
Andi Hardy5444.3Sprint: x 1-2
Super: x 2-4
Beast: x 5
Run 1/2 mile
20 burpees
50 lunges (each leg)
3 min. plank
Run 1/2 mile
40-40 jumping jacks (total of 80)
40-40 push ups (total of 80)
80 air squats
1 min. side plank (each side)
2013-09-19
JJ Romero4312.7Repeat 2-6 times200-meter sprint
10-30 Jumping Jacks
10-20 Frankenstein Kicks
10-20 Lunges
200-meter sprint
10-30 Burpees
10-30 Mountain Climbers
10-30 Bicycle kicks
1 minute plank.
2013-09-20
Uphill Sprints5444.3Repeat ( advanced athletes)1-6 15-second uphill intervals on 30-60 seconds of recovery
Recover 2-4 minutes
1-6 30-second uphill intervals on 1-2 minutes of recovery
Recover 2-4 minutes
2013-09-21
Spartan Beast Mode Workout5555.0Sprint: x 1
Super: x 2
Beast: x 3
Ultra Beast: x 4
The Way Up
400m - Goal Mile Pace, Rest = 30 Lunges
600m - Goal 5K Pace, Rest = 30 Squat Jumps
800m - Goal 5K pace, Rest= 30 Lunges
1000m - Goal 5K pace, Rest = 30 Squat Jumps, then 3 min break
The Way Down
1000m - Goal 5K pace, Rest = 30 Squat Jumps
800m - Goal 5K Pace, Rest = 30 Lunges
600m - Goal 5K Pace, Rest = 30 Squat Jumps
400m - Goal Mile Pace, Rest = 30 Lunges, then 3 min break.
2013-09-22
The Spartan 15003333.0Sprint: x 1
Super: x 2
Beast: x 3
Ultra Beast: x 4
150 jumping jacks
15 burpees
15 pull-ups
15 box jumps
15 sandbag squat-throws
50 crunches
50 bodyweight squats
50 jumping lunges
5 rope climbs
Run 1.5 miles
2013-09-23
Spartan 800s3454.0Sprint: x 2-3
Super: x 4-6
Beast: x 7-10
Run 1/2 mile
10 burpees
Recover 2-4 minutes with walk/jog
10 burpees
Run 1/2 mile
Recover 2-4 minutes
2013-09-24
Spartan Abs 2.04333.3Sprint: x 1-2
Super: x 2-3
Beast: x 4-8
Run 1/2 mile
30 crunches
Run 1/2 mile
15 hanging knee raises
Run 1/2 mile
2 minute plank
Run 1/2
2 minute plank
2013-09-25
Spartan Adaptability4444.0Sprint: x 1
Super: x 2
Beast: x 3
Ultra Beast: x 4
100 meter sprint
10-30 burpees
1/2 mile jog
25 meter bear crawl x 3
10 dive-bomber push-ups
1/2 mile jog
100 meter sprint
2 minute plank
1/2 mile jog
25 meter crab walk x 3
max pull-ups
1/2 mile jog
2013-09-26
Sandbag Workout5423.73 to 5 setsDeadlift (with bag)
Decline pushups
Axe chops (each side with bag)
Squat (with bag)
Clean (with bag)
Overhead Press (with bag)
Side Plank (each side)
V-up
Rest one minute
2013-09-27
The Spartan Slow and Steady1353.0Slow Trail run - 30 minutes to 4 hours
If you are doing a Beast you want to spend as much time on your feet as possible
2013-09-28
The Spartan 5003544.0Sprint: x 1
Super: x 2
Beast: x 3
Ultra Beast: x 4
50 burpees
50 squats (or squat tosses with sandbag)
50 crunches
5-25 pull ups
5 rope climbs (or 5-25 chin-ups)
Run 1 mile
2013-09-29
Spartan Abs 1.03443.7Sprint: x 1-3
Super: x 3-6
Beast: x 7-15
10 burpees
5 burpee pull-ups
3 burpee pull-ups w/knee raises
15 crunches
10 laying leg raises
5 hanging knee raises
2013-10-02
Burpee Intervals on a Run3443.7Sprint: x 1
Super: x 2
Beast: x 3
On a 2-5 mile easy run, perform 1-3 of the following
1 minute of burpees
.5 minutes of easy jog
2 minutes of burpees
1 minute of easy jog
3 minutes of burpees
1.5 minutes of burpees
2013-10-03
Christopher Mount 5544.7Sprint: x 3
Super: x 5
Beast: x 7
Warm up:
Mile Jog
20 Pushups, 20 Lunges every 400 meters (1 lap)
Excersise:
1 Rope Climb (5 towel pull-ups as a substitute)
50 meter Farmers carry with dumbbells/bucket filled with sand
10 Burpees
2013-10-04
The Midpoint Strength Session2453.7Sprint: 1 hour
Super: 2 hour
Beast: Bring a sandbag and do not come home until your toast
Run 30 minutes
Strength Set:
3 x 25 bodyweight lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 bodyweight squats
3 x 25 crunches
Run 30 minutes
2013-10-05
The Spartan 305544.7Sprint: x 1-3
Super: x 4-7
Beast: x 8+
30 seconds of burpees
30 seconds recovery
30 seconds run (high intensity)
30 seconds recovery
2013-10-06
The Wrestler3554.3Sprint: x 1
Super: x 2
Beast: x 3
Ultra Beast: x 4
75 burpees
30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 rope climbs
2013-10-08
Spartan Abs 3.04333.3Sprint: x 1-3
Super: x 4-7
Beast: x 8+
Run 1/2 mile
30 crunches
3 x 1 minute plank
Run 1/2 mile
15 hanging knee raises
3 x 1 minute plank
2013-10-09
Spartan 400s5444.3Sprint: x 2-3
Super: x 4-7
Beast: x 8+
Run 400 meters
10-30 burpees
Recover 2 minutes
10-30 burpees
Run 400 meters
Recover 2 minutes
2013-10-10
Kenny Ragsdale, Jr. 2543.7x 51 minute each exercise, high intensity
Pistols (one-legged air squats)
Plank
Wall sit
Bicycle kicks
Burpees
Hanging leg raises
2013-10-11
The Long Trail Run4423.3Trail - 20 minutes to 5 hours, 10-100 burpees at halfway point2013-10-12
Spartan Group Workout3333.0Repeat as needed.Run 1/4 mile, 30 burpees
Rest 1-2 minutes
Run 1/4 mile, 30 jumping lunges
Run 1/2 Mile, 30 bodyweight or sandbag squats
2013-10-13
The Hardy Girl5333.71 round of ladder pull-ups 10-9-8-7-6-5-4-3-2-1
In between set of pull ups:
10 pistol squats each leg
25 box jumps follow with a 2-4 mile run + 50 jack-knife sit ups
2013-10-15
Spartan Abs 2.04333.3Sprint: x 1-2
Super: x 2-3
Beast: x 4-8
Run 1/2 mile
30 crunches
Run 1/2 mile
15 hanging knee raises
Run 1/2 mile
2 minute plank
Run 1/2
2 minute plank
2013-10-16
Spartan Speed WOD 1.05333.7Sprint: x 3-8
Super: x 9-15
Beast: x 16+
Warm-Up:
Jog 5 minutes
10-30 burpees
Speed Session:
Run 1 minute
Walk 1 minute
Repeat
2013-10-17
Leg Day5333.7Run 2-6 miles for time
Set the timer:
Lunge with a heavy weight for 400m.
At every minute, drop and do 5 push ups.
2013-10-18
The Spartan Long Run1353.0Doing a Sprint? 1 hour run/walk.
Super? 2 hour run/walk.
Beast-ing it? 3+ hour run/walk.

Do 30 burpees every hour.
2013-10-19
The Spartan 1503544.0Sprint: x 1
Super: x 2
Beast: x 3
Ultra Beast: x 4
150 jumping jacks
15 burpees
15 pull-ups
15 box jumps
15 sandbag squat-throws
50 crunches
50 bodyweight squats
50 jumping lunges
5 rope climbs
Run 1.5 miles
2013-10-20
Suffer-fest5555.0Sprint: x 1-2
Super: x 3-5
Beast: x 6+
2 minutes of burpees
800-meter run above lactic threshold*
2 minutes of jumping rope (or rowing)
800-meter run above lactic threshold*
Recover 1-2 minutes.
2013-10-22
Spartan Abs 1002422.7Sprint: x 1-2
Super: x 3-4
Beast: x 5+
10 crunches
10 laying leg raises
10 crunches
10 hanging leg raises
10 crunches
10 mountain climbers
10 crunches
10 bicycles
10 crunches
100 second plank
2013-10-23
Spartan Lap Ladders5233.3Sprint: x 1
Super: x 2
Beast: x 3
400 meters (1 lap)
2 minute recovery
800 meters (2 laps)
2 minute recovery
1200 meters (3 laps)
2 minute recovery
2013-10-24
Kacie Harrington2443.3Warm up: 3 Rounds
20 High Knees
10 Push-ups
10 Squats
Main set:
4 Rounds
10 Burpees w/lateral jump
20 Sit-throughs or mountain climbers (10/leg)
10 Burpees
20 Jumping lunges (10/leg)
10 Elevated push-ups
Tabata (8 rounds of 20s on / 10s rest)
-Leg Lifts
-Bicycle Crunch
2013-10-25
Long Run w/ Burpees2453.7On your longest run of the week give yourself the added pleasure of doing 10-20 burpees every 5-10 minutes. 2013-10-26
The Spartan 5003554.3Sprint: x 1-2
Super: x 2-3
Beast: x 4+
50 burpees
50 squats (or squat tosses with sandbag)
50 crunches
5-25 pull ups
5 rope climbs (or 5-25 chin-ups)
Run 1 mile
2013-10-27
Burpee Ladder2443.3Sprint: x 1
Super: x 2 during the day
Beast: x 3 during the day
Perform the following rep counts for 19 sets of burpees:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
2013-10-29
Spartan Core 1.04444.0Sprint: x 1-4
Super: x 5-9
Beast: x 10+
Run 1/4 mile
10-30 crunches
3 x 1 minute plank
Run 1/4 mile
5-15 laying leg raises
3 x 1 minute plank
2013-10-30
Run After Dark4343.7Bundle up, grab a headlamp, staple on as many reflectors as possible, and prepare to let out your inner demons.
Sprint: 30 minutes
Super: 60 minutes
Beast: 90 minutes
2013-10-31
Tony Middleton 5423.730 seconds each exercise
Deadlift w/sandbag
Decline pushups
Axe chops (each side w/sandbag)
Squat w/sandbag
Clean w/sandbag
Overhead Press w/sandbag
Side Plank (each side)
V-up
Rest one minute
2013-11-01
The Midpoint Strength Session2453.7Sprint: 1 hour
Super: 2 hour
Beast: Bring a sandbag and do not come home until your toast
Run 30 minutes
Strength Set:
3 x 25 bodyweight lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 bodyweight squats
3 x 25 crunches
Run 30 minutes
2013-11-02
The Spartan 154444.0Jump rope 5 minutes
3 x 15 burpees
3 x 15 bodyweight squats
3 x 15 jumping lunges
5 rope climbs or 15 burpee/pull-ups
Run/row 15 minutes at high intensity
2013-11-03
The Spartan Newb 1.12222.0x3Warm-up:
Light jog 5-10 minutes or
Jump rope 3-5 minutes
Main Set:
10 burpees
10 crunches
30-second plank
Run/jump rope 2 minutes
Recover 2 minutes
2013-11-04
Beast Mode 1.15444.3x8At the end of a run
High Intensity Intervals: 30 seconds of burpees
30 seconds recovery
30 seconds sprint
30 seconds recovery
2013-11-05
Spartan Abs 1.02332.7Sprint: x 1-3
Super: x 3-6
Beast: x 7-15
10 burpees
5 burpee pull-ups
3 burpee pull-ups w/knee raises
15 crunches
10 laying leg raises
5 hanging knee raises
2013-11-06
Spartan Chicked 1.13433.320 minute run/jog
Then:
30-second plank
10 crunches
30-second plank
15 bicycles
x 3 3 x 8 bowler squats
2013-11-07
Group WOD 1.13443.7Repeat OptionalAs a group, carry 1 to 3 heavy objects (sandbags, rocks, logs, etc.) on a 3 mile hike. At the halfway point, each member of team performs together:
30 burpees each
30 jumping lunges
30 bodyweight squats
30 mountain climbers
3 x 1 minute plank
2013-11-08
Uphill Sprints5454.7Sprint: x 1
Super: x 2
Beast: x 3
3 - 15-second uphill intervals on 30-60 seconds of recovery
Recover 2-4 minutes.
3- 30-second uphill intervals on 1-2 minutes of recovery.
Recover 2-4 minutes
2013-11-09
The Spartan 1005444.3Sprint: x 4-8
Super: x 9-15
Beast: x 16+
100 meter sprint
10 push-ups
1 minute rest
100 meter sprint
10 jumping lunges
1 minute rest
100 meter sprint
10 pull-ups
1 minute rest
100 meter sprint
10 burpees
1 minute rest
100 meter sprint
10 bodyweight squats
1 minute rest
100 meter sprint
30 crunches
1 minute rest
2013-11-10
Spartan Beginner 1.24444.0x3Warm-up:
Light jog 5-10 minutes
or
Jump rope for 3-5 minutes
Main set:
10 Push-ups
10 Body weight squats
10 Burpees
10 Crunches
30-second high knees
30-second plank
2013-11-11
Beast Mode 1.24544.3x3Run 1 mile
15 burpees
5 pull-ups
50 crunches
15 box jumps
5 pull-ups
50 bodyweight squats
15 burpees
5 rope climbs or 5 x 25 foot bear crawl
50 walking lunges
15 box jumps
5 x 25 foot bear crawl
2013-11-12
Spartan Abs 2.04544.3Sprint: x 1-2
Super: x 2-3
Beast: x 4-8
Run 1/2 mile
30 crunches
Run 1/2 mile
15 hanging knee raises
Run 1/2 mile
2 minute plank
Run 1/2
2 minute plank
2013-11-13
Spartan Chicked 1.23433.3x320 minute run
3 x 25 reverse bear crawl
then:
30-second plank
10 crunches
30-second plank
15 bicycles
30-second plank
5 laying leg raises
2013-11-14
Group WOD 1.24444.0x3Run 2 miles
30 burpees
Run 2 miles
30 burpees
Run 2 miles
30 burpees
4 x 20-second sprints on 30 seconds recovery
4 x 25 foot bear crawl
2013-11-15
Endurance Mode1252.7Set a target mileage or time duration for your long aerobic workout this week, and then stick to it - no excuses.
This could be a swim, bike, run, or hike. Anything that continually keeps your heart rate elevated will work. A low intensity workout is encouraged. Focus on going the distance, not keeping up with your ego.
2013-11-16
Spartan 1503443.7Sprint: x 1
Super: x 2
Beast: x 3
Ultra Beast: x 4
150 jumping jacks
15 burpees
15 pull-ups
15 box jumps
15 sandbag squat-throws
50 crunches
50 bodyweight squats
50 jumping lunges
5 rope climbs
Run 1.5 miles
2013-11-17
Spartan Beginner 1.32222.0x3Warm-up:
Light jog 5-10 minutes
or
Jump rope for 3-5 minutes
Main Set:
10 burpees
10 crunches
30-second plank
30-second high knees
Run/jump rope 2 minutes
Recover 1 minute
2013-11-18
Beast Mode 1.34554.7x3Run 5 miles then:
30 burpees
10 burpee/pullups
10 pull-ups
30 box jumps
30 crunches
30 body weight squats
30 side kicks (each side)
30 jumping lunges
30 sandbag curls
30 sandbag triceps overhead presses
30 squat jumps
3 x rope climbs, 10 chin-ups or 3 x 25 foot bear crawl
2013-11-19
Spartan Abs 3.03333.0Sprint: x 1-3
Super: x 4-7
Beast: x 8+
Run 1/2 mile
30 crunches
3 x 1 minute plank
Run 1/2 mile
15 hanging knee raises
3 x 1 minute plank
2013-11-20
Spartan Chicked 1.33433.3x320 minute run
3 x 8 jumping pull-ups
then:
30-second plank
10 crunches
30-second plank
15 bicycles
30-second plank
5 laying leg raises
2013-11-21
Group WOD 1.33433.3optional30 burpees
30 push-ups
4 x 25 foot bear crawl
4 x 25 foot crab walk
5 x 20-second sprints on 30 seconds recovery
30 jumping lunges
30 bodyweight squats
30 mountain climbers
3 x 1 minute plank
2013-11-22
The Spartan 305544.7Sprint: x 1-3
Super: x 4-7
Beast: x 8+
30 seconds of burpees
30 seconds recovery
30 seconds run (high intensity)
30 seconds recovery
2013-11-24
Spartan Beginner 1.42332.7x3Warm-up:
Light jog 5-10 minutes
or
Jump rope for 3-5 minutes
Main set:
10 push-ups
10 bodyweight squats
10 burpees
10 crunches
30-second high knees
30-second plank
Run/jump rope 2 minutes
Recover 2 minutes
2013-11-25
Beast Mode 1.44554.7x350 burpees
50 squats (or squat tosses with sandbag)
50 crunches
25 pull ups
50 walking lunges
5 rope climbs, 15 chin-ups, or 5 x 25 foot bear crawl
Run 2 miles
2013-11-26
Spartan Abs 4.05444.3Sprint: x 1-2
Super: x 3
Beast: x 4+
Run 1 to 3 miles for time, then:
Main Set:
Sprint 100 meters
30 crunches
1 minute rest
Sprint 100 meters
30 mountain climbers
1 minute rest
Sprint 100 meters
1 minute plank
1 minute rest
Sprint 100 meters
30 burpees
1 minute rest
2013-11-27
Spartan Chicked 1.44444.0x320 minute run
3 x 25 reverse bear crawl
3 x 10 jumping pull-ups
Then:
30-second plank
10 crunches
30-second plank
15 bicycles
30-second plank
5 leg raises
8 bowler squats
2013-11-28
Group WOD 1.43554.3Run 2 miles
30 burpees
Run 2 miles carrying 1 to 3 heavy objects (sandbags, rocks, logs, etc.).
30 burpees each
30 jumping lunges
30 bodyweight squats
30 mountain climbers
3 x 1 minute plank
Run 2 miles
30 burpees
2013-11-29
The Long Trail Run4423.3Trail run 20 minutes to 5 hours, with 10-100 burpees at the halfway point.2013-11-30
The Exorcism of Cant4444.0Sprint: x 1
Super: x 2
Beast: x 3
Ultra Beast: x 4
30 burpees
20 squats with sandbag
10 chin-ups
5 burpee pull-ups
1 minute plank
3 x 30 second sprints on 30 seconds recovery
2013-12-01
Bend, Dont Break1111.0Be able to bend, or you are more likely to break out there.
Take today to devote 20 minutes to loosening up.
2013-12-02
The Wrestler3544.0Sprint: x 1
Super: x 2
Beast: x 3
Ultra Beast: x 4
75 burpees
30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 rope climbs
2013-12-03
Spartan 400s5444.3Sprint: x 1-2
Super: x 3-4
Beast: x 4+
Run 400 meters
10 burpees
Recover 2-4 minutes
10 burpees
Run 400 meters
Recover 2-4 minutes
2013-12-04
Spartan Lap Ladders5233.3Sprint: x 1
Super: x 2
Beast: x 3+
400 meters (1 lap)
2 minutes recovery
800 meters
2 minutes recovery
2 minutes recovery
1200 meters
2013-12-05
Suffer-fest5555.0Sprint: x 1
Super: x 2
Beast: x 3+
2 minutes of burpees
800-meter run above lactic threshold
Recover 1-2 minutes
2 minutes of jumping rope (or rowing)
800-meter run above lactic threshold
Recover 1-2 minutes.
2013-12-06
The Long Run1252.7Run/Hike/Walk
Sprint: 30-60 minutes
Super: 60-90 minutes
Beast: 90+ minutes
2013-12-07
The Spartan 1503433.3Sprint: x 1
Super: x 2
Beast: x 3
Ultra Beast: x 4
150 jumping jacks
15 burpees
3x5 pull-ups
15 box jumps
15 sandbag squat-throws
3 x 10 crunches
3 x 10 jumping lunges
5 x 25 foot bear crawl
Run 1.5 miles
2013-12-08
The Hardy Girl5534.3Warm-up:
3-5 minutes of jumping rope.
Main Set:
1 round of ladder pull-ups:
10-9-8-7-6-5-4-3-2-1
in between set of pull ups:
10 pistol squats each leg
25 box jumps
Follow with a 2-4 mile run + 50 jack-knife sit ups.
2013-12-10
Mountain Climbers3443.7On a routine run, drop and perform 1 to 3 sets of 10-30 mountain climbers at the half way point.2013-12-11
Mile Repeats5444.3Sprint: x 2-3
Super: x 3-4
Beast: x 4+
Run 1 mile (high intensity).
Jog/walk for 1/2 the time it took to run that mile.
Repeat.
2013-12-12
Burpee Ladder (Descending)2332.7Sprint: x 1
Super: x 2 during the day
Beast: x 3 during the day
Ultra Beast: x 4 during the day
Warm up:
25 jumping jacks
10 burpees
Main set:
Perform sets of burpees with descending rep counts.
10 burpees
9 burpees
8 burpees
...
1 burpee
(Recover 5-10 seconds after each set.)
2013-12-13
Long Run + Burpees2453.7On your longest run of the week give yourself the added pleasure of doing 10-20 burpees every 5-10 minutes.
Run 30 minutes to 3 hours, depending upon your experience and fitness level. Don't worry about distance, focus on time - and burpees.
2013-12-14
5k Time Trail5344.0Warm-up:
5-10 minute jog with 4-6 short accelerations

Main Set:
5k Time Trial
2013-12-15
Swimming3333.0How much swimming are you incorporating into your training? Maybe it's time to step outside of your comfort zone and try something new?
Whether you want to actively recover from your normal routine, or introduce yourself to the full-body workout that swimming can be, consider looking for a pool when at a gym or workout facility.
2013-12-16
Burpee-fest2433.0Sprint: 50-100
Super: 100-200
Beast: 300
2013-12-17
Core Work4444.0Sprint: x 1-3
Super: x 4-7
Beast: x 8+
Main set:
Run 1/4 mile
2 x 5-15 laying or hanging leg raises
30-second plank
Recover 30 seconds
Run 1/4 mile
2 x 10-30 mountain climbers
30-second plank
Recover 30 seconds
2013-12-18
Simply Run and Run Simply2232.3Let yourself go out and run without too much thought. Simply run or jog, and walk when you need to.2013-12-19
Sandbag Workout3443.73 to 5 supersets of the main setMain set: 30 seconds each exercise
Deadlift w/sandbag
Decline pushups
Axe chops (each side w/sandbag)
Squat w/sandbag
Clean w/sandbag
Overhead Press w/sandbag
Side Plank (each side)
V-up
Rest one minute
2013-12-20
The Spartan 153333.0Jump rope 5-10 minutes
3 x 15 burpees
3 x 15 bodyweight squats
3 x 15 jumping lunges
3 x max pull-ups
Run/row 15 minutes at high intensity
2013-12-21
The Spartan 304444.0Sprint: x 1-3
Super: x 4-5
Beast: x 5+
High Intensity Intervals:
30 seconds of burpees
30 seconds recovery
30 seconds run (high intensity)
30 seconds recovery
2013-12-22
The Spartan 1004444.0Sprint: x 1
Super: x 2
Beast: x 3
Jump rope or run 10 minutes
100 meter hard run
10 push-ups
30 seconds rest
100 meter hard run
10 jumping lunges
30 seconds rest
100 meter hard run
10 pull-ups
30 seconds rest
100 meter hard run
10 burpees
30 seconds rest
100 meter hard run
10 bodyweight squats
30 seconds rest
100 meter hard run
30 crunches
2013-12-23
Spartan Abs 1002422.7Sprint: x 1
Super: x 2-3
Beast: x 4+
After a short run:
10 crunches
10 laying leg raises
10 crunches
10 hanging leg raises
10 crunches
10 mountain climbers
10 crunches
10 bicycles
10 crunches
100 second plank
2013-12-24
The Spartan 1503443.7Sprint: x 1
Super: x 2
Beast: x 3+
150 jumping jacks
15 burpees
15 pull-ups
15 box jumps
15 sandbag squat-throws
50 crunches
50 bodyweight squats
50 jumping lunges
5 rope climbs or 25 bear crawls
Run 1.5 miles
2013-12-25
The Spartan 3003544.0100 jumping jacks
30 burpees
10 burpee pull-ups
20 pull-ups
30 box jumps
30 sandbag squat throws
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
2013-12-26
Spartan Abs 3002422.7Sprint: x 1
Super: x 2
Beast: x 3+
10 crunches
10 laying leg raises
10 crunches
10 hanging leg raises
10 crunches
10 mountain climbers
10 crunches
10 bicycles
10 crunches
100 second plank
2013-12-27
Spartan 400s5434.0Sprint: x 1-2
Super: x 3-4
Beast: x 5+
Run 400 meters
10 burpees
Recover 2-4 minutes
10 burpees
Run 400 meters
Recover 2-4 minutes
2013-12-28
The Spartan 5003443.7Sprint: x 1-2
Super: x 2-3
Beast: x 4+
50 burpees
50 squats (or squat tosses with sandbag)
50 crunches
5-25 pull ups
5 rope climbs (or 5-25 chin-ups)
Run 1 mile
2013-12-29
Spartan 800s5444.3Sprint: x 1-2
Super: x 2-3
Beast: x 4+
Run 1/2 mile
10 burpees
Recover 2-4 minutes with walk/jog
10 burpees
Run 1/2 mile
Recover 2-4 minutes with walk/jog
2013-12-30
Suffer-fest5555.0Sprint: x 1
Super: x 2
Beast: x 3+
2 minutes of burpees
800-meter run above lactic threshold
Recover 1-2 minutes
2 minutes of jumping rope (or rowing)
800-meter run above lactic threshold
Recover 1-2 minutes.
2013-12-31
January Boot Camp: Sprint Edition - 14343.7.5 mi run, hard
10 push-ups
5 pull-ups
15 crunches
Repeat 1-4 times, on 10 seconds to 1 minute rest
Jog/walk until workout has reached the 50-minute mark.
2014-01-01
January Boot Camp - Sprint Edition - 24343.7Main set - Repeat 1-5 times:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest
Then with a sandbag, repeat this set 2-4 times:
15 squats
50 yard lunge walk
10 chest passes
10 underhand toss
1 minute rest between sets
2014-01-02
January Boot Camp - Sprint Edition - 31111.0Rest and Stretch 15 minutes2014-01-03
January Boot Camp - Sprint Edition - 43544.030-75 burpees
10-30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 x 25 bear crawl or rope climbs
2014-01-04
January Boot Camp - Sprint Edition - 53554.3Run/Jog/Walk 15 minutes
Perform 1 minute of each exercise, with 10 second rest between:
push-ups
crunches
pull-ups
plank
squat jumps
jump rope (fast)
mountain climbers
flutter kicks
arm curls with sandbag
1-minute rest
Perform strength exercise sequence 1-3 times.
Run/Jog/Walk 15 minutes
2014-01-05
January Boot Camp - Sprint Edition - 61111.0Rest day - Take a Nap2014-01-06
January Boot Camp - Sprint Edition - 74444.0On a treadmill
Run 5-10 minutes on a progressively steeper grade. Every minute, increase the grade to challenge your pace.
Walk 3 minutes to recover.
Repeat hill interval 2 more times for a total of 3 sets, totaling 15-30 minutes of climbing time.
Outdoors
Run 5-10 minutes intervals on the steepest hills you can find.
Walk 3 minutes to recover.
Repeat hill interval 2 more times for a total of 3 sets, totaling 15-30 minutes of climbing time.
2014-01-07
January Boot Camp - Sprint Edition - 81111.0During the day be sure to stretch for at least 15 minutes. Increased flexibility is a key ingredient in injury prevention, particularly in a sport as demanding on your body as obstacle racing.2014-01-08
January Boot Camp - Sprint Edition - 93443.7On a 30-minute trail run, every 10 minutes find a rock or log (or bring your own sandbag), and use it for 10 reps of arm curls, shoulder presses, and squats. Add 5 reps each time so that the last set is 20 reps for each exercise.2014-01-09
January Boot Camp - Sprint Edition - 104343.7.5 mile run, hard
10 push-ups
5 pull-ups
15 crunches
Perform 2-4 times, with 1-2 minutes rest after each set.
Then run 1-3 miles at an easy pace.
2014-01-10
January Boot Camp - Sprint Edition - 111111.0Rest Day: Memory Building2014-01-11
January Boot Camp - Sprint Edition - 124444.05 minutes jump rope
50-100 crunches
20-100 push-ups
10-30 box jumps
Pull-ups to failure (use an assistance device or machine to get at least 5 reps)
10-30 hanging leg raises
20-50 bodyweight squats, fast tempo
Repeat optional.
Run 10-30 minutes at hard tempo.
2014-01-12
January Boot Camp - Sprint Edition - 133343.3Run 30-50 minutes at an easy to moderate pace with 10-30 burpees every 10 minutes.2014-01-13
January Boot Camp - Sprint Edition - 145444.310-second hill climb (sprint)
10-second rest
x10
20-second hill climb (very high intensity)
20-second rest
x 4
30-second hill climb (high intensity)
10-second rest
x 2
Walk for 5 minutes to recover and repeat each interval length for half the reps (5, 2, 1).
15-20 minute jog
2014-01-14
January Boot Camp - Sprint Edition - 151111.0Active Recovery2014-01-15
January Boot Camp - Sprint Edition - 1630 mountain climbers
15 burpees
3 x 5 pull-ups
15 box jumps
15 sandbag squat-throws or squats
3 x 10 crunches
3 x 10 jumping lunges
5 x 25' bear crawl
Run 1.5 miles
2014-01-16
January Boot Camp - Sprint Edition - 1775 burpees
30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 x 25 bear crawl or rope climbs
2014-01-17
January Boot Camp - Sprint Edition - 19Jump rope 10 minutes
15 burpees
15 walking lunges, each leg
15 push-ups
Belly crawl 25 yards x 2
Bear crawl 25 yards x 2
15 stone/log/sandbag squats
Repeat optional.
Run 20 minutes.
2014-01-19
January Boot Camp - Sprint Edition - 20Just Run2014-01-20
January Boot Camp - Sprint Edition - 21Hike a steep hill carrying a log, weight, rock, half-filled bucket of water, or sandbag. Hike back down. This should take about 10 minutes round trip.
Run/jog/walk the same hill.
Then:
10 burpees
15 squats
Hang from a low branch or bar for 30 seconds or as long as possible, until you accumulate 3 minutes of hanging.
Rest 2 minutes
Jog a flat trail or road for 20 minutes.
2014-01-21
January Boot Camp - Sprint Edition - 23Main set - Repeat 5 times:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest
Then with a sandbag, repeat 4 times:
15 squats
50 yard lunge walk
10 chest pass/throw
10 underhand toss
1 minute rest after each set of exercises, before repeating them.
2014-01-23
January Boot Camp - Sprint Edition - 25Run 15 minutes.
Then:
Perform 1 minute of each exercise, with 10 second rest in-between:
push-ups
crunches
pull-ups
plank
squat jumps
jump rope (fast)
mountain climbers
flutter kicks
arm curls with sandbag
1-minute rest
Repeat entire strength exercise sequence 3 times.
Run 15 minutes.
2014-01-25
January Boot Camp - Sprint Edition - 2710-second hill (sprint)
10-second rest
x10
20-second hill (very high intensity)
20-second rest
x 4
30-second hill (high intensity)
10-second rest
x 2
Walk for 5 minutes to recover and repeat each interval length for half the reps (5, 2, 1).
15-20 minutes jog
2014-01-27
January Boot Camp - Sprint Edition - 28On treadmill
Run 10 minutes on a progressively steeper grade. Every minute, increase the grade to challenge your pace. Walk 3 minutes to recover.
Repeat for a total of 3, 10 minute sets.
Outdoors
Run 3 x 10 minutes intervals on the steepest hills you can find.
Walk 3 minutes to recover.
2014-01-28
January Boot Camp - Sprint Edition - 302 minutes of burpees
800-meter run above lactic threshold*
Recover 1-2 minutes
2 minutes of jumping rope (or rowing)
800-meter run above lactic threshold*
Recover 1-2 minutes.
*Very hard intensity close to maximum
2014-01-30
January Boot Camp - Sprint Edition - 31Run 1 mile
30 burpees
recover 1-2 minutes
x 4
2014-01-31
Long Run with a Strength SetBeginners try and make your workout 1 hour. Intermediate Try and make your workout 2 hours. Advanced Bring a sandbag and dont come home till your toast.3 x 25 lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 bodyweight squats
You can either run to the gym, or, what might be easier, an athletic field or playground, keeping this destination around the midpoint of your run.
2014-02-01
1-Hour RuckA ruck march is a fast hike/run over rugged terrain with 20-50lbs of gear. A staple of the armed forces, this workout will hone the brute strength, endurance, and mental tenacity that you need to finish whatever you start.
This is the perfect workout to do with your friends. Be sure to warm-up and cool down as a group.
2014-02-02
Spartan 101 Beginner WODx310 burpees
10 crunches
30-second plank
Run/jump rope 2 minutes
Recover 2 minutes
2014-02-03
Spartan FartlekSprint: x 1
Super: x 2
Beast: x 3+
On a 2-5 mile easy run, perform 1-3 of the following strength intervals written out for time and a 2:1 work-to-recovery ratio.
Strength Training Interval:
1 minute of burpees
.5 minute easy jog/walk
2 minutes of burpees
1 minute easy jog/walk
(Repeat)
2014-02-04
The Hardy1 round of ladder pull-ups:
10-9-8-7-6-5-4-3-2-1
In between each set of pull ups:
5 pistol squats each leg
10 box jumps
Follow with a 2-4 mile run + 50 jack-knife sit ups.
2014-02-05
Mountain ClimbersOn a routine run, drop and perform 1 to 3 sets of 10-30 mountain climbers at the half way point.2014-02-06
Burpee-festSprint: 10-50
Super: 50-150
Beast: 150+
2014-02-07
Run + CoreSprint: x 2
Super: x 3
Beast: x 4+
Run 2 minutes hard
Jog 1 minute easy
1 minute plank
30 crunches
2014-02-08
Run with a SmileSo, tomorrow we suggest you double down on brain benefits by setting aside 30 minutes to 2 hours to run with a huge grin on your face. Leave the grimacing at home. Dont go out trying to set speed or distance records. Instead just kick yourself into a low gear, and cruise at a comfortable pace that you can maintain. Crank the good tunes, and smile! Does it get any better?2014-02-09
Beast Mode 1.130 seconds of burpees
30 seconds of recovery
15 second sprint
30 seconds of recovery
(Repeat 2 - 4 times)
Then,
10-30 crunches
Jog 1-2 miles
2014-02-11
Speed + StrengthSprint: x 1
Super: x 2
Beast: x 3+
Run 1 mile, moderate intensity
10 burpees
15 crunches
5 burpee pull-ups
10 hanging knee raises
3 x 15 second sprints on 30 seconds rest
Run 1/2 mile, high intensity
2014-02-12
Spartan 400'sSprint: x 1
Super: x 2
Beast: x 3+
Run 400 meters
10 burpees
Recover 2-4 minutes
10 burpees
Run 400 meters
Recover 2-4 minutes
2014-02-13
Kent Ragsdale, Jr. WODSprint: x 1
Super: x 2
Beast: x 3+
5 rounds (continuous loop)
1 minute each exercise, high intensity
Pistols (one-legged air squats)
Plank
Wall sit
Bicycle kicks
Burpees
Hanging leg raises
2014-02-14
Hurricane Heat WODSprint: x 1
Super: x 2
Beast: x 3+
Find a log, rock, or tire and carry for 1/2 mile
10-50 burpees
Pick up your object and carry additional 1/2 mile
10-50 burpees
Run 1-3 miles
10-50 burpees
2014-02-15
Spartan Beginner WOD 1.2x310 Push-ups
10 Body weight squats
10 Burpees
10 Crunches
30-second high knees
30-second plank
2014-02-17
Beast Mode 1.2x3Run 1 mile
15 burpees
5 pull-ups
50 crunches
15 box jumps
5 pull-ups
50 bodyweight squats
15 burpees
5 rope climbs or 5 x 25' bear crawl
50 walking lunges
15 box jumps
5 x 25' bear crawl
2014-02-18
Spartan Lap LaddersSprint: x 1
Super: x 2
Beast: x 3+
400 meters (1 lap)
2 minutes rest
800 meters (2 laps)
2 minutes rest
1200 meters (3 laps)
2 minutes recovery
10-30 burpees
2014-02-19
The Spartan 15Jump rope 5-10 minutes
3 x 15 burpees
3 x 15 bodyweight squats
3 x 15 jumping lunges
3 x max pull-ups
Run/row 15 minutes at a high intensity
More advanced athletes should use a sandbag for the squats and lunges, and make it a 30 minute high intensity run.
2014-02-20
Leg DayRun 2-6 miles for time
Then -
Set the timer:
Lunge with a heavy weight for 400m.
At every minute, drop and do 5 push ups.
2014-02-21
Trail RunningTrail running 20 minutes to 5 hours, with 10-100 burpees at halfway point2014-02-22
The Spartan 300100 jumping jacks
30 burpees
10 burpee pull-ups
20 pull-ups
30 box jumps
30 sandbag squat throws
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
2014-02-23
Unbreakable Hill Repeats10 second hill climb (sprint)
30 seconds rest
x 3
20-second hill climb (very high intensity)
30 seconds rest
x 4
30-second hill climb (high intensity)
1 minute rest
x 2
The rest period consists of walking downhill
2014-02-25
Suffer-festSprint: x 1
Super: x 2
Beast: x 3+
2 minutes of burpees
800-meter run above lactic threshold
Recover 1-2 minutes
2 minutes of jumping rope (or rowing)
800-meter run above lactic threshold
Recover 1-2 minutes
2014-02-26
Medusa's ChallengeSprint level: 60 seconds of each exercise
Super level: 75 seconds of each exercise
Beast level: 90 seconds of each exercis
Perform 60 seconds of each exercise, with 10 second rest between:
Push-ups
Crunches
Pull-ups
Plank
Squat jumps
Jump rope (fast)
Mountain climbers
Flutter kicks
Arm curls with sandbag
1 minute rest
Perform strength exercise sequence 1-3 times
Run/Jog/Walk 15 minutes
2014-02-27
Sandbag WorkoutSprint: x 3
Super: x 4
Beast: x 5+
Deadlift (with bag)
Decline pushups
Axe chops (each side with bag)
Squat (with bag)
Clean (with bag)
Overhead press (with bag)
Side plank (each side)
V-up
Rest one minute
2014-02-28
Spartan 100Sprint: x 1
Super: x 2
Beast: x 3+
100 meter hard run
10 push-ups
30 seconds rest
100 meter hard run
10 jumping lunges
30 seconds rest
100 meter hard run
10 pull-ups
30 seconds rest
100 meter hard run
10 burpees
30 seconds rest
100 meter hard run
10 bodyweight squats
30 seconds rest
100 meter hard run
30 crunches
30 seconds rest
2014-03-02
The BasicsSprint: x 2
Super: x 4
Beast: x 6+
1/2 mile run, hard
10 push-ups
5 pull-ups
15 crunches
Repeat
2014-03-05
Spartan Street Team WODSprint: x 3
Super: x 5
Beast: x 7+
1 rope climb (5 towel pull-ups as a substitute)
50 meter farmers carry with dumbbells/bucket filled with sand
10 burpees
15 crunches
2014-03-06
Speed SessionSprint: x 3-8
Super: x 9-15
Beast: x 16+
Run 1 minute
Walk 1 minute
Repeat
2014-03-07
Speed + Strength (Endurance Version)Sprint: x 1
Super: x 2
Beast: x 3+
Run 1 mile, moderate-low intensity
10 burpes
15 crunches
10 hanging knee raises or 30 second plank
2014-03-08
The Spartan 500Sprint: x 1
Super: x 2
Beast: x 3+
50 burpees
50 squats (or squat tosses with sandbag)
50 crunches
5-25 pull-ups
5 rope climbs (or 5-25 chin-ups)
Run 1 mile
2014-03-09
The WreslterSprint: x 1
Super: x 2
Beast: x 3
Ultra Beast: x 4
75 burpees
30 squat tosses with sandbag
5-30 pistol squats each leg
5-30 pull-ups
5 rope climbs
2014-03-11
400-meter RepeatsSprint: x 3-4
Super: x 4-6
Beast: x 7+
Run 400 meters (1/4 mile) at high intensity.
Jog/walk for 400 meters.
2014-03-12
Kacie Harrington WOD10 burpees w/ lateral jump
20 sit-throughs or mountain climbers (10/leg)
10 burpees
20 jumping lunges (10/leg)
10 elevated push-ups
8 rounds of 20 sec on / 10 sec rest (Tabata):
-leg lifts
-bicycle crunch
2014-03-13
The Spartan 30 WODSprint: x 1-3
Super: x 4-5
Beast: x 5+
30 seconds of mountain climbers
30 seconds recovery
30 seconds of burpees
30 seconds recovery
2014-03-14
The Midpoint Strength Session3 x 25 bodyweight lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 bodyweight squats
3 x 25 crunches
2014-03-15
Spartan 1500100 jumping jacks
100 burpees
100 pull-ups
100 box jumps
100 sandbag squat throws
100 Brazilian ab twists (50 each side)
100 bodyweight squats
100 side kicks (50 each side)
100 jumping lunges
100 sandbag curls
100 sandbag tricep overhead extensions
100 tuck jumps
3 rope climbs
300 crunches
2014-03-16
The Spartan 153 x 15 burpees
3 x 15 bodyweight squats
3 x 15 jumping lunges
5 rope climbs or 15 burpee/pull-ups
Run/row 15 minutes at high intensity
2014-03-17
Squat LadderSprint: x 1
Super: x 2
Beast: x 3+
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-12014-03-18
The Spartan Beginner 1.1x310 burpees
10 crunches
30-second plank
Run/jump rope 2 minutes
Recover 2 minutes
2014-03-19
Spartan Abs 1.0Sprint: x 1
Super: x 2
Beast: x 3+
10 burpees
5 burpee pull-ups
3 burpee pull-ups w/knee raises
15 crunches
10 laying leg raises
5 hanging knee raises
2014-03-20
Guillermo Calvo WODRun up a hill of at least 500 meters long, increasing your pace every 100 meters; jog down the hill.
Repeat x 2-8
2014-03-21
Hurricane HeatSprint: x 1
Super: x 2
Beast: x 3+
Find a log, rock, or tire and carry for 1/2 mile
10-50 burpees
Pick up your object and carry additional 1/2 mile
10-50 burpees
Run 1-3 miles
10- 50 burpees
2014-03-22
Spartan 150Sprint: x 1
Super: x 2
Beast: x 3+
30 mountain climbers
15 burpees
3 x 3 pull-ups
15 box jumps
15 sandbag squat-throws or squats
3 x 10 crunches
15 jumping lunges 5 x 25' bear crawl Run 1.5 miles
2014-03-23
The OlympianSprint: x 1
Super: x 2
Beast: x 3+
100 burpees
1500 meter row
1 mile run
2014-03-24
Spartan Ab 300Sprint: x 1
Super: x 2
Beast: x 3+
10 crunches
10 laying leg raises
10 crunches
10 mountain climbers
10 crunches
10 second plank
10 burpees
2014-03-25