"He has not learned the lesson of life who does not every day surmount a fear."—Ralph Waldo Emerson
Today, you’ll be improving your speed and power as well as your body’s ability to recover from bouts of maximal effort. Be sure to perform burpees with good form. Record your times and try to improve from set to set. We will be coming back to this workout in 4 weeks to see how you have improved from doing your daily Spartan WODs.
Dynamic warm-up Jumping Jacks x 50 Hollow Holds x 3 for 30 seconds each Burpees (slow and controlled) x 10
Sprints x 8 to 10 sets at max speed: Sprint for 10 seconds Walk back to starting position and repeat REST 3 to 5 minutes
Perform 3 sets of 30 burpees
These sets are specific to the demands of your upcoming race. Perform burpees in each set as quickly as possible, but maintain good form. Rest 2-3 minutes between sets.
Beginner Version: Increase rest time and/or decrease running pace. Advanced Version: Decrease rest time.