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Crush Your Week: 5 Endurance-Building Workouts

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Crush Your Week: 5 Endurance-Building Workouts
Presented by Spartan Training®

If you're looking to put your aerobic endurance (and your mental grit) to the test, this is the week for you. While balancing strength and conditioning, remember to go at your own pace and choose a challenging, yet manageable weight.

Monday's workout, designed by Spartan Coach Trevor Franklin, is called The Long Haul for a reason. This EMOM workout will keep you pushing as hard and as long as you can handle. You'll perform a series of exercises for a prescribed number of reps in one minute, and then rest for the minute's remaining time. The first few rounds have some baked-in additional rest, but don't get too comfortable — rest times decrease as you progress. Continue until you can't complete a full round, and you have your benchmark. Franklin scored 12 rounds. Think you can beat it?

After you crush The Long Haul, we have four additional 20-minute workouts designed to boost your mental and physical endurance.


What are the benefits of endurance workouts?

Building endurance is great for crushing your next Spartan race, but it also has virtually unlimited benefits to your everyday life and training schedule.

  1. Decreased muscular imbalances
  2. Decreased risk of injury
  3. Improved cardiovascular health
  4. Increased strength and muscular endurance
  5. Improved stamina and ability to do everyday activities, like climbing stairs

01

Workout: The Long Haul

Perform the following circuit as many times as you can. Start with 60 seconds of rest after round 1 and decrease your post-round rest by 10 seconds after each round. By round 7, you should have no rest between all remaining rounds.

  1. 10 squat thrusts
  2. 10 jump lunges
  3. 10 jumping jacks
02

Workout: Dumbbell Sprint

Complete 3 rounds of each mini circuit before moving onto the next with no rest. The goal is to complete the entire 9-round workout as fast as you can.

Circuit I

  1. 10 bent-over rows
  2. 50 jumping jacks

Circuit II

  1. 10 chest presses
  2. 75 jumping jacks

Circuit III

  1. 10 curl-to-presses
  2. 100 jumping jacks

03

Workout: Full-Body Change Up

Perform all of the required exercises.

  1. 1 squat thrust
  2. 10 deadlifts
  3. 2 squat thrusts
  4. 10 shoulder presses
  5. 3 squat thrusts
  6. 10 sumo squats
  7. 4 squat thrusts
  8. 10 push-ups
  9. 5 squat thrusts
  10. 10 high plank low rows
  11. 6 squat thrusts
  12. 10 single-leg RDLs
  13. 7 squat thrusts
  14. 10 bent-over tricep kickbacks
  15. 8 squat thrusts
  16. 10 hammer curls
  17. 9 squat thrusts
  18. 10 plank jacks
  19. 10 squat thrusts

04

Workout: Kettlebell Drop-Down

Two separate EMOM (every minute on the minute) workouts, where you'll need one kettlebell. The first circuit is 10 minutes and the second is 6 minutes. Perform the required reps of each exercise and rest the remainder of each minute, repeating the circuit until you hit the required time. 

Circuit I - 10-minute EMOM

  1. 10 KB swings
  2. 5 bodyweight jump squats
  3. 4 shoulder presses (each side)

Circuit II - 6-minute EMOM

  1. 8 KB squats
  2. 8 bodyweight walking lunges
  3. 8 push-ups

05

Workout: AMRAP It Up

Do as many rounds of the below circuit as you can in 20 minutes with no rest between rounds.

  1. 10 weighted squats
  2. 10 plank shoulder taps
  3. 10 push-ups
  4. 10 mountain climbers
  5. 10 weighted reverse lunges

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