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Cross Train Obstacle Race

Metabolic Conditioning for Spartans

Spartan WOD

Metabolic Conditioning 1.0

“Knowing is not enough, we must apply. Willing is not enough, we must do.” – Johann Wolfgang von Goethe

Warm-up

  • 75 jumping jacks (Zone 1-3)
  • Jog 5-10 minutes (Zone 3-4)
  • Dynamic warm-up – 3 moves at 25 yards

Main set

  • 4 x 400 meter/yard runs performed as laps at the track, or intervals on the road. Zone 4. Rest 3 minutes between each interval.
  • One minute of burpees. Rest one minute. Repeat this for 20 minutes.

Cool Down:

Stretch

*Please be sure to have consulted a physician before commencing on any workout regiment. Heart rate training can be intense, and should only be taken with an understanding of the risks involved.

 

Source: Spartan.com