Sentry Page Protection

Hi, Maddie!

Week 1: Animal Mobility & Conditioning

The first two weeks will focus on Function, or your body's basic ability to adapt to unfamiliar surroundings. The first way we'll be approaching that is through animal mobility, which will allow you to improve full body integrated movement, which many obstacles on the course require. Secondly, we'll be focusing on an overall conditioning base, which is what we will build upon in future weeks. 

Workout 01

Warm-up: 15 minute jog/walk either on treadmill or outside. Jog at a light pace for as long as you are able and take short breaks to walk as needed before getting back to jogging. This can be done on a treadmill or outside.

Dynamic warm-up: 3 rounds of 30 seconds each of the following:

High knees (either in place or traveling)
Butt kicks (either in place or traveling)
Alternating lunges with overhead reaches
Alternating lateral lunges
Inchworm stretches (keep legs straight, walk out to plank, lower body to floor, do upward facing dog, twist to look over right shoulder followed by left shoulder, then push back to downward facing dog, walk hands back to feet keeping legs as straight as possible, stand all the way up)

Animal Mobility: complete entire set 2-3x

Bear crawls - either 20 reps using length of mat (crawl forward to edge of mat = 1 rep, backwards crawl to back of mat = 2) - OR if you have floor space available, 1-2 round trips (forward across floor + backwards to starting point)

Crab walks - either 10 reps using length of mat (crab walk forward to edge of mat = 1 rep, backwards crab walk to back of mat = 2) OR if you have floor space available, 1 round trip

Beast reaches - 20 reps

Ape squats - 20 reps

Lateral ape walks - either 20 reps using length of mat (move laterally across to one side = 1, move laterally across to other side = 2) OR if you have floor space available, 1-2 round trips (laterally across floor and back = 1 round trip)

Rabbit hops - either 10 reps using length of mat (hop forward to edge of mat = 1 rep, push yourself backwards to back of mat = 2) OR if you have floor space available, 1 round trip (when going backward, push back off the hands and hop your legs back - opposite of the pulling arm movement of the forward rabbit hops)

Conditioning: complete 5 rounds for time

20 goblet squats using kettlebell or dumbbell
10 push-ups
30 second hollow hold or hollow rocks

Finisher: 15 burpees

Cool-down: 5 minute easy jog followed by stretching


WORKOUT 02

Warm-up: 5 minute run on treadmill or outside

Dynamic Warm-up: Repeat 2x

Cat/cow stretches - 10 reps
Dead bug leg extensions - 10 reps each leg
Around the world planks - 5 each direction
Runner's lunge with twist - 5 per side

Animal Mobility/Core: animal movements - do each exercise/movement for 1 minute each - repeat 2x

Bear crawls - either using an open space or the length of an exercise mat

Plank hold

Crab walks - either using an open space of the length of an exercise mat

Hollow holds/hollow rocks

Lateral primates - either using an open space or the length of an exercise mat

V-ups

Conditioning: 2 rounds for time

200 meter row
20 dumbbell step-ups (using heavy dumbbells while still being able to fully step all the way up using primary step-up leg)
15 up and down planks

Finisher: 15 burpees

Cool-down: 5 minute easy jog or walk followed by stretching


WORKOUT 03

Warm-up: 5 minute run on treadmill or outside

Dynamic Warm-up/Running mechanics drills: find an open space where you can travel for some line drills. Spend about 30 seconds doing each of these drills. 

High knees (either in place or traveling)
Butt kicks (either in place or traveling)
Lateral shuffles
A skips
B skips
High skips
Lateral hop shuffles
Straight leg kicks (feel free to add little hops as you kick your leg in the air)

Run Conditioning: On a treadmill, run/walk for 6 minutes with 0% incline then rest for 1 minute at 0% incline. Then repeat that set but at a moderate incline. 

Fit Testing: Today we're going to get some Spartan fitness benchmarks. I'm having you do these after running because you will be required to perform a variety of challenging tasks while fatigued in the Spartan Race. Just do your best!

Do the following fitness tests and record the times. We will repeat at various intervals throughout the program:

Spartan Fit Test: 5 minutes of burpees - yes, 5 minutes of burpees! Set a timer for 5 minutes and record how many burpees you can do.

Rest for 2 minutes

Bar hang test: time how long you are able to hang from a pull-up bar. Remember to keep your shoulders back and down as you hang

Rest for 2 minutes

Plank hold for time: time how long you can hold a plank

Cool-down: 5 minute easy jog or walk followed by stretching

WEEK 2: CONDITIONING & ENDURANCE

THE FIRST TWO WEEKS WILL FOCUS ON FUNCTION, OR YOUR BODY'S BASIC ABILITY TO ADAPT TO UNFAMILIAR SURROUNDINGS. THIS WEEK, WE'LL BE CONTINUING TO FOCUS ON ALL OVER CONDITIONING. WE WILL ALSO BE INCORPORATING MORE ENDURANCE WORK TO HELP YOU BE PREPARED TO AVOID FATIGUE OVER THE LENGTH OF A RACE.

WORKOUT 04

Warm-up: 15 minute jog/walk either on treadmill or outside. Jog at a light pace for as long as you are able and take short breaks to walk as needed before getting back to jogging. This can be done on a treadmill or outside.

Dynamic Warm-up/Running mechanics drills: find an open space where you can travel for some line drills. Spend about 30 seconds doing each of these drills. 

High knees (either in place or traveling)
Butt kicks (either in place or traveling)
Lateral shuffles
A skips
B skips
High skips
Lateral hop shuffles
Straight leg kicks (feel free to add little hops as you kick your leg in the air)

Endurance: On a treadmill or outside, 3 minute walk or light jog, 2 minute run, 1 minute sprint. Repeat 6x with as little rest as possible. If you need to use the 3 minute portion to do a recovery walk, that's ok. I encourage you to spend some of that time at a fast walk or jog after you recover for a little bit.

Conditioning: "Cindy" workout - complete as many rounds as you can in 20 minutes

5 pull-ups (assisted or jumping pull-ups if necessary)
10 push-ups
15 squats

Finisher: 20 burpees

Cool-down: 5 minute easy jog followed by stretching

WORKOUT 05

Warm-up: 5 minute run on treadmill or outside

Dynamic Warm-up: Repeat 2x

Cat/cow stretches - 10 reps
Dead bug leg extensions - 10 reps each leg
Around the world planks - 5 each direction
Runner's lunge with twist - 5 per side  

Endurance/Conditioning Workout

50 dumbbell lunges
100 jump ropes
40 squat jumps
80 jump ropes
30 push-ups
60 jump ropes
20 alternating dumbbell snatches
40 jump ropes
10 burpees

Finisher: 10 minute walk/run on 50% incline 

Cool-down: 5 minute easy jog or walk with no incline followed by stretching

WORKOUT 06

Warm-up: 5 minute run on treadmill or outside

Dynamic warm-up: 3 rounds of 30 seconds each of the following:

High knees (either in place or traveling)
Butt kicks (either in place or traveling)
Alternating lunges with overhead reaches
Alternating lateral lunges
Inchworm stretches (keep legs straight, walk out to plank, lower body to floor, do upward facing dog, twist to look over right shoulder followed by left shoulder, then push back to downward facing dog, walk hands back to feet keeping legs as straight as possible, stand all the way up)

Endurance: Run 400 meters (0.24 on a treadmill), then complete 20 burpees. Repeat 3x

Conditioning: 3 sets of the following:

20 dumbbell thrusters
20 alternating dumbbell snatches
20 kettlebell deadlifts - (keep your back flat and your neck neutral - squeeze your butt when you stand up)
30 second dead hang on pull-up bar (make sure your shoulders are pulled back and down - keep them engaged as you hang from the bar)

Cool-down: 5 minute easy jog or walk followed by stretching

WEEK 3: STRENGTH & ENDURANCE

FOR WEEK 3, WE WILL CONTINUE BUILDING ENDURANCE, BUT WILL ADD A LITTLE STRENGTH TRAINING INTO THE MIX. AND MAYBE EVEN DO A LITTLE OF BOTH WITH SOME STRENGTH-ENDURANCE WORK.

WORKOUT 07

Warm-up: 5 minute run on treadmill or outside

Dynamic Warm-up: Repeat 2x

Cat/cow stretches - 10 reps
Dead bug leg extensions - 10 reps each leg
Around the world planks - 5 each direction
Runner's lunge with twist - 5 per side  

Endurance: On a treadmill or outside, 10 minute run. Try for a pace you can maintain for as long as you can. If you need to take walking breaks, that's fine - try to keep them as short as possible. Stay moving as fast as you can maintain for as long as possible.

Strength: Every 2 minutes on the minute, work up to a heavy 5 rep deadlift set (either dumbbells or barbell if you have access to one). Keep adding weight until you reach a weight where you can't do 5 reps and maintain form. Then stop adding and continue with the heaviest successful weight. Do 10 sets (20 minutes)

Form considerations:

Flat back - if your back is rounding, don't go heavier
Neutral neck - you should be looking at the ground a few feet ahead of you
Shoulders back and down
Feet just under your hips
Don't hyperextend - stand straight up and keep the bar close to your legs as you lower (dumbbells can be just outside of your legs)

Strength-Endurance: 3 minute sets:

200 meter run
Bar hang for remaining time - if you need to come down, get back up as soon as you can

1 minute rest - repeat 5x

Finisher: 20 burpees

Cool-down: 5 minute easy jog followed by stretching

WORKOUT 08

Warm-up: 15 minute jog/walk either on treadmill or outside. Jog at a light pace for as long as you are able and take short breaks to walk as needed before getting back to jogging. This can be done on a treadmill or outside.

Dynamic Warm-up/Running mechanics drills: find an open space where you can travel for some line drills. Spend about 30 seconds doing each of these drills. 

High knees (either in place or traveling)
Butt kicks (either in place or traveling)
Lateral shuffles
A skips
B skips
High skips
Lateral hop shuffles
Straight leg kicks (feel free to add little hops as you kick your leg in the air)

Strength-Endurance Hill Training

Find a hill or set a treadmill to a challenging incline. 

30 second run at incline
30 second walk at incline
30 second run at incline
30 second walk at incline
1 min rest to change speed and grab weight (dumbbell/kettlebell/sandbell)
1 min weighted walk at incline
30 second rest (stand on the sides of the treadmill if necessary)
1 min weighted walk at incline
1 min rest

Repeat 5x

Finisher: 20 dumbbell deadlift burpees

Cool-down: 5 minute easy jog or walk with no incline followed by stretching

WORKOUT 09

Warm-up: 5 minute run on treadmill or outside

Dynamic warm-up: 3 rounds of 30 seconds each of the following:

High knees (either in place or traveling)
Butt kicks (either in place or traveling)
Alternating lunges with overhead reaches
Alternating lateral lunges
Inchworm stretches (keep legs straight, walk out to plank, lower body to floor, do upward facing dog, twist to look over right shoulder followed by left shoulder, then push back to downward facing dog, walk hands back to feet keeping legs as straight as possible, stand all the way up)

Endurance: One mile run as fast as you can (treadmill or outside)

Strength & Conditioning: 3 minute AMRAP of:

10 dumbbell front squats
10 push-ups
5 pull ups (assisted if needed - if no bands available, do jumping pull-ups or use an assisted pull-up machine)
30 second plank hold

Rest 1 minute. Repeat 4x, picking up where you left off every time

Endurance Finisher: One mile run as fast as you can (treadmill or outside) - this is an opportunity for you to get used to pushing through fatigue, which often happens in a race

Cool-down: 5 minute walk followed by stretching

WEEK 4: STRENGTH & FITNESS

FOR WEEK 4, WE CONTINUE BUILDING STRENGTH WHILE ALSO INTRODUCING INTERVALS AND PLYOMETRIC TRAINING TO INCREASE AND REFINE YOUR OVERALL FITNESS LEVEL.

WORKOUT 10

Warm-up: 5 minute run on treadmill or outside

Dynamic Warm-up: Repeat 2x

Cat/cow stretches - 10 reps
Dead bug leg extensions - 10 reps each leg
Around the world planks - 5 each direction
Runner's lunge with twist - 5 per side  

Strength: 15 minute AMRAP:

2-4-6-8-10-12...etc

Sumo deadlift high pulls - either barbell, kettlebell or dumbbells - pick a challenging weight that you are able to do as the reps go up.

In between each set, do 5 pull-ups and hang on the bar for as long as you can until you have to drop. Pull ups can be assisted with a band.

Fitness: ABA workout: do exercise A for 1 minute, then B for 1 minute, then A for 1 minute. Rest for 1 minute and then go to the next set. Repeat 2x (but the second time through, do it as BAB)

Set 1
A: Squat jumps
B: Push-ups

Set 2
A: Kettlebell swings
B: Alternating lunges

Set 3
A: Burpees
B: Dumbbell or med ball sit-ups

Set 4
A: Mountain climbers
B: Dumbbell thrusters

Cool-down: 5 minute easy jog followed by stretching

WORKOUT 11

Warm-up: 15 minute jog/walk either on treadmill or outside. Jog at a light pace for as long as you are able and take short breaks to walk as needed before getting back to jogging. This can be done on a treadmill or outside.

Dynamic Warm-up/Running mechanics drills: find an open space where you can travel for some line drills. Spend about 30 seconds doing each of these drills. 

High knees (either in place or traveling)
Butt kicks (either in place or traveling)
Lateral shuffles
A skips
B skips
High skips
Lateral hop shuffles
Straight leg kicks (feel free to add little hops as you kick your leg in the air)

Grip Strength Training

1 minute heavy dumbbell farmer's walk
Rest 1 minute
Bar hang for as long as you are able
Rest 1 minute
Repeat 5x

Fitness: 3 minute sets: run 200 meters on treadmill and do burpees for the rest of the time until you reach 3 minutes. Rest for 1 minute. Repeat 3x. You can substitute a 100 meter walk at an incline on the treadmill for the 200 meter run if you want. If you choose the incline, make it challenging!

Cool-down: 5 minute easy jog or walk with no incline followed by stretching

WORKOUT 12

Warm-up: 5 minute run on treadmill or outside

Dynamic warm-up: 3 rounds of 30 seconds each of the following:

High knees (either in place or traveling)
Butt kicks (either in place or traveling)
Alternating lunges with overhead reaches
Alternating lateral lunges
Inchworm stretches (keep legs straight, walk out to plank, lower body to floor, do upward facing dog, twist to look over right shoulder followed by left shoulder, then push back to downward facing dog, walk hands back to feet keeping legs as straight as possible, stand all the way up)

Strength & Conditioning: Do each exercise for 30 seconds, then rest for 10 seconds. Repeat this for 6 rounds before moving on to the next exercise. Rest for 1 minute after finishing one exercise and moving on to the next one:

Jump rope
Push-ups
Kettlebell deadlifts
Box jumps (or step ups)
Burpees

Fatigue-buster finisher: Every minute on the minute, do as many pull ups as you are able (assisted if needed) and stay hanging on the bar until you have to let go. Repeat 5x.

Cool-down: 5 minute walk followed by stretching

WEEK 5: FITNESS AND PERFORMANCE (OBSTACLE SPECIFIC, POWER)

FOR WEEK 5, WE CONTINUE TO UP YOUR GENERAL FITNESS THROUGH SHORTER, HIGH INTENSITY INTERVALS. WE ALSO WILL WORK ON POWER AND MAKING YOUR BODY OBSTACLE PROOF!

WORKOUT 13

Warm-up: 5 minute run on treadmill or outside

Dynamic Warm-up: Repeat 2x

Cat/cow stretches - 10 reps
Dead bug leg extensions - 10 reps each leg
Around the world planks - 5 each direction
Runner's lunge with twist - 5 per side  

Power: Every 2 minutes on the minute for 12 minutes (6 sets)

Bear Complex: using a barbell, do a clean followed by one front squat, one thruster and one back squat. If you only have dumbbells, do a clean followed by a front squat, thruster and second front squat before putting the dumbbells down.

One rep of the entire Bear Complex every two minutes on the minute. Feel free to add weight during the rest time.

Workout: 3 minute AMRAP of the following:  

20 alternating medball or sandbell step ups (go as heavy as you can and hold in front like the bucket)
15 push-ups
30 second dead hang

Rest 1 minute. Repeat 4x, picking up where you left off each time.

Finisher: Every five minutes, do a 2 minute run, followed by 20 burpees. Rest until the 5 minute mark is up. Repeat 3x.

Cool-down: 5 minute easy jog followed by stretching

WORKOUT 14

Warm-up: 15 minute jog/walk either on treadmill or outside. Jog at a light pace for as long as you are able and take short breaks to walk as needed before getting back to jogging. This can be done on a treadmill or outside.

Dynamic Warm-up/Running mechanics drills: find an open space where you can travel for some line drills. Spend about 30 seconds doing each of these drills. 

High knees (either in place or traveling)
Butt kicks (either in place or traveling)
Lateral shuffles
A skips
B skips
High skips
Lateral hop shuffles
Straight leg kicks (feel free to add little hops as you kick your leg in the air)

Climb That Mountain

5 minute run on treadmill . Try to run the entire time, but walk if you need to.

5 minute incline walk on treadmill. Carry a medball or sandbell - go as heavy as you can.

Repeat both 3x.

Finisher: 30 burpees!

Cool-down: 5 minute easy jog or walk with no incline followed by stretching

WORKOUT 15

Warm-up: 5 minute run on treadmill or outside

Dynamic warm-up: 3 rounds of 30 seconds each of the following:

High knees (either in place or traveling)
Butt kicks (either in place or traveling)
Alternating lunges with overhead reaches
Alternating lateral lunges
Inchworm stretches (keep legs straight, walk out to plank, lower body to floor, do upward facing dog, twist to look over right shoulder followed by left shoulder, then push back to downward facing dog, walk hands back to feet keeping legs as straight as possible, stand all the way up)

Strength & Conditioning: Overcome any wall! Do each for 45 seconds work/15 seconds rest. Repeat 3x.

Box jumps
Jumping pull-ups
Squat jumps with reaches at the top (act like you're jumping to reach something high)
Push-ups
Single leg hops - right
Single leg hops - left
Hanging knee tucks

Finisher: 30 burpees

Cool-down: 5 minute walk followed by stretching

Member Login
Welcome, (First Name)!

Forgot? Show
Log In
Enter Member Area
My Profile Not a member? Sign up. Log Out