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Crush Your Week: 5 Total-Body Strength Workouts to Prep You for Any Race

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Crush Your Week: 5 Total-Body Strength Workouts to Prep You for Any Race
Presented by Spartan Training®

All you need to be a bodyweight beast is grit and gravity. This week's Crush the Week workouts, designed by Spartan SGX Coach Nick Bartolotti, are a metaphor for race types —from Sprint to the Death Race — getting progressively more challenging each day.

Complete this week's workouts to crush every day, get your mind right, stay focused, and maintain good form. Solid work trumps rep count for these bodyweight movements.

What are the benefits of full-body, bodyweight workouts?

When you're trying to build strength and muscle and prepare for a race, it can be tempting to grab the heaviest weights around and start moving them. But there are plenty of benefits to bodyweight workouts, including: 

  1. Improved core stability and balance
  2. Improved form when introducing weights later
  3. Improved body composition
  4. Fat loss
  5. Enhanced functional mobility in day-to-day movements

01

Workout: Monday

A 20-minute EMOM workout, where you'll do the required exercise reps and then rest for the remainder of the minute.

  1. 20 jumping jacks
  2. 12 cross-body mountain climbers
  3. 12 reverse lunges
  4. 12 plank shoulder taps

02

Workout: Tuesday

A 20-minute EMOM workout, where you'll do the required exercise reps and then rest for the remainder of the minute.

  1. 4 burpees
  2. 6 diamond push-ups
  3. 8 pop squats
  4. 10 split jump lunges

 

03

Workout: Wednesday

A pyramid workout. Perform the following exercises for 12 reps each, then 10 reps, then 8 reps, then 6 reps, then 4 reps, then 2 reps. 

  1. Burpees
  2. Flutter kicks
  3. Air squats
  4. Jumping jacks

04

Workout: Thursday

A Tabata-style workout with 4 unique circuits, each done two times. Perform each exercise for 45 seconds and then rest for 15 seconds. Rest a full minute between each circuit.

Circuit I

  1. Crunches
  2. Alternating plank hops

Circuit II

  1. V-ups
  2. Low plank mountain climbers (like Spiderman)

Circuit III

  1. Butterfly sit-ups
  2. Alternating kick through

Circuit IV

  1. Heel touches
  2. Plank up-downs

05

Workout: Friday

An AMRAP (as many rounds as possible) with 12 minutes allotted to each circuit. 

Circuit I

  1. 6 burpees
  2. 8 split lunge jumps
  3. 10 mountain climbers
  4. 12 crunches

Circuit II

  1. 6 Leonidas burpees
  2. 8 jump squats
  3. 10 alternating kick throughs
  4. 12 v-ups

 

Related: 11 Spartan-Approved Bodyweight Workouts You Can Do Anywhere, Any Time

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