The Strength of the Effort



Strength: The Strength of the Effort

“In all human affairs there are efforts, and there are results, and the strength of the effort is the measure of the result.” – James Allen

Warm-up

  • Jump Rope – 3 minutes
  • 10 Pistol Squats
  • 10 Plyometric Pushups
  • 10 Glute Kickbacks

Main set

  • Vertical Jumps. Crank 5 maximum effort vertical jumps. Fully recover. Repeat 3 sets.
  • 30 Second Handstand Hold + 5 Pull Ups x 3 sets.
  • Isometric Lunge Hold, 30s per side + Bear Crawl 50′ + 30s Rest. 3 sets.
  • Run 30 minutes in Zone 1.

Cool down

Stretch

Note: If you don’t know how to perform any of the exercises in our WOD, please refer to our Spartan Race Exercise Database.