Spartan Beast Training Plan: Day 15 - Pulling
Welcome to Week 3 of Spartan Race Beast Training. You are over half way in and your upper body, lower body, and endurance should be feeling stronger and more secure in training.
Just like with the Spartan Race distance, we are going to continue to build in another aspect important to in the Spartan Race Beast length, endurance. This week, we are increasing our sets and repetitions significantly, but challenge yourself to keep similar weight to what you’ve been doing in week 2. You will see significant strength endurance gains after this weeks program.
Workout
This workout is designed in supersets. It is both an upper body workout and a lower body workout. Complete each exercise in corresponding number once before beginning back at the start of the set. Adequate sets, repetitions, and intervals are listed based on the aim of each exercise.
Warm-Up:
Main Set:
1 – Dead Hang to Pull Up – 5×8 with 10 second hold (RPE 8)
1 – Bear Crawl – 5x 1:00 (RPE 8)
Minimize your rest between exercises. 0-30 Seconds Max.
2 – Dead Lift – 5×12 (RPE 8-9)
2 – Bent Over Row – 12×6 (RPE 8-9)
2 – Single Arm Farmers Carry Uphill – 5x200m (RPE 8-9)
Rest: 30 seconds between sets
3 – Walking Lunge with Goblet Hold – 5×12 (RPE 8-9)
3 – Hip Lift Pull-Over – 5×12 (RPE 8-9)
3 – Body Saw – 5×12 (RPE 8-9)
Rest: 30 seconds between sets
Burn Out
- Sprint 400 m (RPE 9)
- Hanging Leg Raise x15 (RPE 8-9)
- Bucket Carry 400 m (RPE 8-9)
Perform 4 Sets. If possible, do not rest between sets.
Cool Down
Foam Roll any muscles you feel excessive soreness or tightness.
Ready for tomorrow?
Spartan Beast Training Plan: Day 16
Start from the beginning?
Spartan Beast Training Plan: Day 1
