The Spartan Race Simulation AMRAP

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The Spartan Race Simulation AMRAP
Presented by Spartan Training®

 Today will challenge your lactate threshold and your ability to recover from intense exercise. Increasing your lactate threshold with intervals will improve your endurance during hill climbs, rope pulls, and bucket carries. You have 30 minutes of running, lunges, and crawling. Make the most of it.

Warm-up

Dynamic warm-up
Body Weight Squat x 30
Push-Ups x 10-20
Jumping Jacks 1 x 50

Main Set: AMRAP Intervals

30—Minute Working Interval: Run, Lunge, Bear Crawl

ADVANCED: Perform in order and repeat AMRAP in 30 minutes

Sprint x 100 yards
Lunge x 30 yards
Bear Crawl x 20 yards

BEGINNER: Perform in order and repeat AMRAP in 30 minutes

Run x 60 yards
Lunge x 20 yards
Bear Crawl x 10 yards

Cool Down

Stretch

Beginner Version: Reduce total time to 30 minutes or less.

Advanced Version: Increase total time to 60 minutes or more.

 

 

Mike Simone

Mike Simone

Mike Simone is a writer, producer, certified trainer, and creator of humanfitproject. He's also the former executive digital director of Men's Fitness magazine and has worked with brands such as Mens Journal, Men's Health, Muscle & Fitness, Women's Running, and Equinox. Follow him on Twitter @Mike Simone and @humanfitproject.