}

Spartan Beast Training Plan: Day 3 - Pushing

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Spartan Beast Training Plan: Day 3 - Pushing
Presented by Spartan Training®

You’ve worked your pulling muscles already this week, Spartan. Today, we work our pushing muscles. During the Spartan Race Beast, you will need these muscles to climb up hills and mountains, to get you over walls, and to perform the perfect burpee. These muscles counteract the pulling muscles to keep your body well balanced. So hone in and prep like a champ with our Spartan Beast Training Plan. 

Spartan Beast Training Plan Day 3: Workout

This workout is designed in supersets. Complete each exercise in the 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:

Dynamic Warm Up

Work Out

1 - Pancake Slams - 4x8 (8 RPE)

1 - Cook Hip Lift on Bench 4x8 (6 RPE)

Rest 0-30 seconds between sets

2 - Goblet Squat - 4x8 (7 RPE)

2 - Single Arm Floor Press - 4x8 (7 RPE)

2 - Pancake Lift and Chop - 4x8 (7 RPE)

Rest 0-30 seconds between sets

3 - Step Ups - 4x8 (7 RPE)

3 - Overhead Press - 4x8 (7 RPE)

3 - Windmill - 4x8 (7 RPE)

Rest 0-30 seconds between sets

4 - Front Raise - 4x8 (7 RPE)

4 - Bulgarian Split Squats - 4x8 (7 RPE)

4 - Burpees - 4x8 (7 RPE)

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Ready for tomorrow? – Training Plan: Day 4

Start from the beginning? – Training Plan: Day 1

Upcoming Spartan Race Schedule
Megan Beck

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.