Happy New Year!

The new year arrived!  Personally, I could not stay up for it and went to bed at 11 pm but it still arrived.  I was excited to see in my inbox the Spartan WOD of the day.  This month they decided to give us newbies a boost.  The intention is to get people ready for a sprint.  So here I go.  You too can get ready for any OCR using their daily WODs.  Just go to the website and sign up.  www.spartan.com

Warm-up: Jump rope 5 minutes Dynamic warm-up Skip, high knee jog, lateral lunge, back pedal Main set: .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. Stretch Editor’s Note: This January, the entire month of Spartan WODs have been designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Even if you selectively incorporate the next 31 workouts into your training, we hope they provide insight into how to structure preparation for a Spartan Sprint, and give clarity into building month-long workout programs for yourself, when you are ready for a 31-day boot camp. As always, adjust these workouts to your specific needs and goals by scaling them to your current ability. All workouts can be cut in half, or doubled – do what you can, as best as you can, given your ability and time constraints. For more information on the month-long program, swing by our blog.. You will find fundamental training principles for dominating a Spartan Sprint, as well as a calendar of the upcoming workout durations for the entire month, to best help you plan these Spartan WODs into your schedule. This program was adapted from a Spartan Sprint training plan found in our free eBook: You’ll Know at the Finish Line – A Spartan Guide to the Sport of Obstacle Racing. Download it for free.