Happy Friday, Spartan. Your tapering week is almost to an end. But just because you’re in a taper, does not mean that you cannot build up a sweat and work your power systems.

For those who are running their Spartan Race Beast this weekend, use your best judgment with how much you want to push yourself today. If your race is tomorrow, maybe switch today for a light 2-mile run or yoga.

Are you racing on Sunday? Maybe you’re preparing your body for a new program? What if you’re wanting to continue to challenge yourself? Try this workout. Your intensity will not decrease from previous weeks, but you will decrease your sets and repetition. Notice if you’re jumping higher, throwing farther or if each movement has an extra spring to them. That is the beauty of the active rest week.

Warm-Up:

Dynamic Warm Up

Main Set:

Squat to Overhead Press – 3×8 (7-8 RPE)

Jumping Pull Ups – 3×8 (7-8 RPE)

Broad Jumps – 3×8 (7-8 RPE)

Power Push Ups – 3×8 (7-8 RPE)

Lateral Power Step Ups – 3×8 (7-8 RPE)

• Instead of facing the box/ bench forward, stand next to the step. You can either perform a full set on one side, or you can switch legs at the top in a lateral skipping fashion.

Vertical Pancake Toss – 3×8 (7-8 RPE).

Plyometric Split Squats – 3x8 (7-8 RPE)

Burpees – 3×8 (7-8 RPE)

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Ready for tomorrow?

Spartan Beast Training Plan: Day 27

Start from the beginning? 

Spartan Beast Training Plan: Day 1