4 Weeks to Get Spartan Race Ready

22 May 2022 Off By admin

Week 1, Day 1

Workout Focus: Movement and recovery from the weekend.

Crawl forward and back 10m + Brettzel x 5 breaths each side

Side Crawl x 10m each way + Kettlebell Armbar x 5 breaths each side

Crab Crawl forward and back x 10m + Plank x 60 seconds

Lateral Ape x 10m each way + Cossack Stretch x 5 each leg

Shrimp Walk forward and back x 10m + Bridge x 5 reps with a 5 second hold on each

Week 1, Day 1

Workout Focus: Movement and recovery from the weekend.

Crawl forward and back 10m + Brettzel x 5 breaths each side

Side Crawl x 10m each way + Kettlebell Armbar x 5 breaths each side

Crab Crawl forward and back x 10m + Plank x 60 seconds

Lateral Ape x 10m each way + Cossack Stretch x 5 each leg

Shrimp Walk forward and back x 10m + Bridge x 5 reps with a 5 second hold on each

Crawl forward and back x 10m + Plank x 60 seconds

Side Crawl x 10m each way + Push Ups x AMRAP. Repeat for three rounds

Crab Crawl forward and back x 10m + Two Hand Swings x 20. Repeat for three rounds

Lateral Ape x 10m each direction + Get Up x 1/1/repeat for three rounds

Sled Push x 20m + Farmers Walk @ bodyweight. Repeat for three rounds.

Week 1, Day 2

A. Session 1

Focus – upper body strength, upper body strength endurance.

Warm Up:

Overhead Face the Wall Squats 2 sets x 5
Bodyweight Squats 2 sets x 10
Lunge Walk forward and back x 10m x 2
Crawl forward and back x 10m x 2
Stretch whatever needs stretching for five to ten minutes.

1A. Handstand Push Ups x as many reps as possible (AMRAP)

1B. Weighted Pull Ups x 5

1C. Hanging Leg Raises x AMRAP

Repeat for 5 rounds, resting as much as needed to get your reps.

2A. Push Ups x AMRAP. Pick a version that limits you to 10 reps per set.

2B. Chin Ups x AMRAP.

2C. Hollow Body Hold x 60 seconds

Repeat for three rounds, resting a minute between each.

3A. Burpees x 10

3B. Sled Push x 10m

3C. Rope Climb x 1

AMRAP in 20 minutes.

B. Session 2

Focus – fast running, anaerobic fitness.

Warm Up:

1.2km easy run.

Then:

3 x 200m hard/ 200m easy
3 x 400m hard/ 400m easy

Cool Down:

1.2km easy run.

Aim to make the 200s and 400s at above race pace.

Week 1, Day 3

A. Session 1

Focus – leg strength, power endurance.

Warm Up:

Overhead Face the Wall Squats 2 sets x 5
Bodyweight Squats 2 sets x 10
Lunge Walk forward and back x 10m x 2
Crawl forward and back x 10m x 2
Stretch whatever needs stretching for five to ten minutes.

1A. Single Leg Deadlift 2 sets x 5

1B. Goblet Squat 2 sets x 5

2A. Back Squat 1 x 10 @ 50%, 2 x 5 @70% then 5 x 3 @ 80% of 1RM.

3A. Step-ups holding KBs in the rack position x 10 each leg

3B. Sled Push x 20m

3C. Single Leg Glute Bridges on bench x 5 each leg

3D. Single Leg Calf Raises x 20 each leg

Repeat for three rounds

Circuit:

All exercises performed for 30 seconds, with 15 seconds rest before next exercise:

Push Ups
KB Snatch L
KB Snatch R
Burpees
KB One Hand Swing L
KB One Hand Swing R
Mountain Climbers
KB Two Hand Swing
Squat Jumps

Rest one minute at end of circuit and perform four total rounds.

B. Session 2

Focus – aerobic running.

5-8km easy run

Week 1, Day 4

A. Session 1:

Focus – power endurance.

Warm Up:

Lunge walk forward and back x 10m

Crawl forward and back x 10m

Sled Push x 10m

Sled Pull x 10m

Repeat for five rounds

Deadlift x 10 @ body weight + row 500m. Rest three minutes between rounds. Perform five rounds.

Burpees x 10 on the minute for 10 minutes.

B. Session 2:

Focus – aerobic running.

5-8km easy running on undulating terrain.

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

Focus – movement and recovery from the weekend.

Warm up:

Kettlebell Armbar x 5 breaths each side
Towel Toe Touch x 10
Couch stretch x 2mins each side
Hip Flexor Stretch x 10 breaths each side
Bridge x 5 five-second holds

Repeat sequence.

Crawl forward and back x 10m + Pump stretch (Downward Dog into Cobra) x 10 + Get Up x 1/1. Repeat for three rounds.
Side Crawl x 10m each way + upper body rolls x 3/3 + Windmills x 3/3. Repeat for three rounds.
Crab Crawl forward and back x 10m + Cook hHip Lift x 5/5 + Cossack Stretch x 5/5. Repeat for three rounds.

Then:

Double Kettlebell Press x 30 seconds + Overhead Hold for 30 seconds. Repeat for four rounds. No putting the weights down until the four rounds are completed.
Bodyweight Squat x 30 seconds + hold bottom position of the squat for 30 seconds. Repeat for four rounds.
Perform one push up every ten seconds for two minutes, holding the top position of the push up for the rest of the time.

Week 2, Day 2

Session 1

Focus – upper body strength, upper body strength endurance.

Warm up:

Overhead face the wall squats 2 sets x 5
Body weight squats 2 sets x 10
Lunge walk forward and back x 10m x 2
Crawl forward and back x 10m x 2

Stretch whatever needs stretching for five to ten minutes.

1A. Handstand push ups x AMRAP
1B. Weighted pull-ups x 5
1C. Hanging leg raises x AMRAP
Repeat for 5 rounds, resting as much as needed to get your reps. Increase weight used on pull-ups from last week.

2A. Push-ups x AMRAP. Pick a version that limits you to 10 reps per set.
2B. Chin ups x AMRAP.
2C. Hollow body hold x 60 seconds
Repeat for three rounds, resting a minute between each. Make sure to get more total chins this week than last.

AMRAP in 20 minutes:

3A. Double Kettlebell Clean x 10
3B. Burpees x 10
3C. Rope Climb x 1

Session 2

Focus – fast running, anaerobic fitness.

Warm up:

1.2km easy run.

Then :

4 x 200m hard/ 200m easy
4 x 400m hard/ 400m easy

Cool down:

1.2km easy run.

Aim to make the 200s and 400s at above race pace.

Week 2, Day 3

Session 1

Focus – leg strength, power endurance

Warm Up:

Overhead face the wall squats: 2 sets x 5
Body weight squats: 2 sets x 10
Lunge walk forward and back x 10m x 2
Crawl forward and back x 10m x 2
Stretch whatever needs stretching for five to ten minutes.

1A. Single leg deadlift 2 sets x 5
1B. Goblet squat 2 sets x 5

2A. Back squat 1 x 10 @ 50%, 2 x 5 @70% then 4 x 4 @85% 1RM of 1RM.
3A. Step-ups holding KBs in the rack position x 10 each leg

3B. Sled push x 20m
3C. Single leg glute bridges on bench x 5 each leg
3D. Single leg calf raises x 20 each leg

Repeat for three rounds.

Circuit:

All exercises performed for 30 seconds, with 15 seconds rest before next exercise.

Push ups
Kettlebell (KB) snatch L
KB snatch R
Burpees
KB one hand swing L
KB one hand swing R
Mountain climbers
KB Two hand swing
Squat jumps

Rest one minute at end of circuit and perform five total rounds.

Session 2

Focus – aerobic running

5-8km easy run.

Week 2, Day 4

Session 1:

Focus – power endurance.

Warm up:

Lunge walk forward and back x 10m
Crawl forward and back x 10m
Sled push x 10m
Sled pull x 10m

Repeat for five rounds

Kettlebell snatch x 10/10
Run 400m
Rope climb x 1

Perform as many rounds as possible in 20 minutes

Burpees x 12 on the minute for 10 minutes.

Session 2:

Focus – aerobic running.

5-8km easy running on undulating terrain.

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

Focus – movement and recovery from the weekend.

Crawl forward and back 10m + Brettzel x 5 breaths each side

Side crawl x 10m each way + kettlebell armbar x 5 breaths each side

Crab crawl forward and back x 10m + plank x 60 seconds

Lateral ape x 10m each way + Cossack stretch x 5 each leg

Shrimp walk forward and back x 10m + bridge x 5 reps with a 5 second hold on each

Crawl forward and back x 10m + Plank x 60 seconds

Side crawl x 10m each way + push-ups x AMRAP. Repeat for three rounds

Crab crawl forward and back x 10m + two hand swings x 20. Repeat for three rounds

Lateral ape x 10m each direction + get up x 1/1/repeat for three rounds

Sled push x 20m + farmers walk @ body weight. Repeat for three rounds.

Week 3, Day 2

Session 1

Focus – upper body strength, upper body strength endurance.

Warm up:

Overhead face the wall squats: 2 sets x 5
Body weight squats 2 sets x 10
Lunge walk forward and back x 10m x 2
Crawl forward and back x 10m x 2
Stretch whatever needs stretching for five to ten minutes.

1A. Handstand push ups x AMRAP
1B. Weighted pull-ups x 5
1C. Hanging leg raises x AMRAP

Repeat for 5 rounds, resting as much as needed to get your reps. Increase weight used on pull-ups from last week.

2A. Push-ups x AMRAP. Pick a version that limits you to 10 reps per set.
2B. Chin ups x AMRAP.
2C. Hollow body hold x 60 seconds

Repeat for three rounds, resting a minute between each. Make sure to get more total chins this week than last.

3A. Rope climb x 1
3B. Sled pull x 1
3C. Burpees x 10

AMRAP in 20 minutes.

Session 2

Focus – fast running, anaerobic fitness.

Warm up:

1.2km easy run.

3 x 200m hard/ 200m easy
3 x 400m hard/ 400m easy
3 x 200m hard/ 200m easy

Cool down:

1.2km easy run.

Aim to make the 200s and 400s at above race pace.

Week 3, Day 3

Session 1

Focus – leg strength, power endurance.

Warm up:

Overhead face the wall squats 2 sets x 5
Body weight squats 2 sets x 10
Lunge walk forward and back x 10m x 2
Crawl forward and back x 10m x 2
Stretch whatever needs stretching for five to ten minutes.

1A. Single leg deadlift 2 sets x 5
1B. Goblet squat 2 sets x 5

2A. Back squat 1 x 10 @ 50%, 2 x 5 @70%, 2 x 3 @ 80% then 5 x 2 @ 90% 1RM 1RM.

3A. Step-ups holding kettlebells (KB) in the rack position x 10 each leg
3B. Sled push x 20m
3C. Single leg glute bridges on bench x 5 each leg
3D. Single leg calf raises x 20 each leg

Repeat for three rounds.

Circuit:

All exercises performed for 30 seconds, with 15 seconds rest before next exercise.

Push ups
KB snatch L
KB snatch R
Burpees
KB one hand swing L
KB one hand swing R
Mountain climbers
KB Two hand swing
Squat jumps

Rest one minute at end of circuit and perform six total rounds.

Session 2

Focus – aerobic running

5-8km easy run.

Week 3, Day 4

Session 1

Warm up:

Lunge walk forward and back x 10m
Crawl forward and back x 10m
Sled push x 10m
Sled pull x 10m

Repeat for five rounds

AMRAP in 30 minutes:

Rope climb x 2
Burpees x 20
Run 400m

Row 4 x 500m with three minutes rest between rounds.

Session 2:

Focus – aerobic running.

5-8km easy running on undulating terrain.

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

Focus – movement and recovery from the weekend.

Crawl forward and back 10m + Brettzel x 5 breaths each side

Side crawl x 10m each way + Kettlebell Armbar x 5 breaths each side

Crab crawl forward and back x 10m + Plank x 60 seconds

Lateral ape x 10m each way + Cossack Stretch x 5 each leg

Shrimp walk forward and back x 10m + Bridge x 5 reps with a 5 second hold on each

Week 4, Day 2

Session 1:

Focus – upper body strength.

Warm up:

Overhead face the wall squats 2 sets x 5
Body weight squats 2 sets x 10
Lunge walk forward and back x 10m x 2
Crawl forward and back x 10m x 2
Stretch whatever needs stretching for five to ten minutes.

Two Rounds:

1A. Handstand Push Ups x AMRAP
1B. Weighted Pull Ups x 5
1C. Hanging Leg Raises x AMRAP

Session 2:

Warm Up

1.2km easy run.

Then :

1 x 200m hard/ 200m easy

1 x 400m hard/ 400m easy

Cool down:

1.2km easy run.

Aim to make the 200s and 400s at above race pace.

Week 4, Day 3

Session 1.

Focus –power endurance.

Warm up:

Overhead face the wall squats 2 sets x 5
Body weight squats 2 sets x 10
Lunge walk forward and back x 10m x 2
Crawl forward and back x 10m x 2
Stretch whatever needs stretching for five to ten minutes.

Circuit:

All exercises performed for 30 seconds, with 15 seconds rest before next exercise.

Push ups
KB snatch L
KB snatch R
Burpees
KB one hand swing L
KB one hand swing R
Mountain climbers
KB Two hand swing
Squat jumps

Rest one minute at end of circuit and perform two total rounds.

Session 2

Focus – aerobic running.

10-15min easy run.

Week 4, Day 4

Rest and get ready to kick ass.

Click on the number below that corresponds to the week of training you’re in.

CategoryEXERCISES FITNESS WORKOUTS

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