Super Spartan Training Plan: Day 6 - Endurance
Are you ready to start increasing your mileage, Spartan? Because the Spartan Race Super can be double the length of a Sprint, we need to double the length that we run on each run. Today’s training run will combine longer distance mileage, hill climbing, and obstacle-specific training exercises. This workout is best performed in a park, but there are also variations for in a gym setting.
Warm-Up:
Dynamic Warm Up
Main Set:
Jog 0% - 1 mile (7 RPE)
3 Rounds of Monkey Bars/ 10 Hang with alternating grip transitions
Run 5% Incline -1 mile (7 RPE)
Lunges - x10 each leg
Run 0% - 1 mile (7 RPE)
10 Bear Crawl (each leg) up hill/ up stairs/ incline
Walk 15% Incline with pancake/ bucket - 1/2 mile (7 RPE)
10 Pull Ups
Run 10% Incline - ¾ mile (7 RPE)
3 Rounds of Side Monkey Bars/ 10 Grip Release Hang
Run 7.5% - ¾ mile (7 RPE)
10 Hanging Leg Raise
Run 0% - 1 ½ mile ( 7 RPE)
10 Burpees
Run - 1/2 mile (7 RPE)
Cool Down:
Pull out your favorite Acumobility SPARTAN Ball or Acumobility SPARTAN Eclipse Roller. Spend anywhere from 30 seconds to 3 minutes on each muscle, depending on tightness.
Continue to Day 7.
Start Training Plan from Day 1.
