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Get Trifecta Ready in Four Weeks with This Spartan Tonal Routine

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Get Trifecta Ready in Four Weeks with This Spartan Tonal Routine
Presented by Spartan Training®

Even for seasoned Spartan athletes, completing a Trifecta presents a unique challenge. After all, running a Sprint (5K, 20 obstacles), a Super (10K, 25 obstacles), and a Beast (21K, 30 obstacles) in one year isn’t for the faint of heart.

But you don’t need to already be in superhero shape to do it. It takes some time, sweat, and perseverance, but with the right training, anyone can conquer the Trifecta.

It goes beyond running: You’ll need to train your full-body strength, endurance, and agility to prepare for classic obstacles like the rope climb, bucket carry, and barbed wire crawl. That’s where Tonal comes in. We put together a four-week workout routine you can do on a Tonal at home, without any extra equipment, to get Trifecta Ready. These workouts will develop your aerobic capacity, endurance, core, pulling, and grip strength. 

No matter your starting point, Tonal makes it easy to train smarter and get stronger. Its smart technology offers tailored workout recommendations to meet your goals, predicts the ideal weight for you to lift, and increases your load as you progress with real-time performance data to keep you motivated. So what are you waiting for? Check out our workout plan below and get Trifecta ready.

The Spartan Tonal Trifecta Training Plan

Week 1: Warm-Up

Start your training off strong by warming up your whole body. Complete three sets of eight to ten reps of each exercise.

  1. Suitcase Deadlift
  2. Single Arm Bent Over Row
  3. Low Squat Walk Out
  4. Hammer Curl
  5. Rotational Lift

Week 2: Sprint

Take your training to the next level and start lifting more in Week Two. Complete three sets of eight to ten reps of each exercise.

  1. RDL
  2. Bird Dog with Row
  3. Squat with Row
  4. Hammer Curl
  5. Rotational Lift

Week 3: Super

Ramp up your training from the first week and start building endurance for that longer race distance. Complete three sets of eight to ten reps of each exercise.

  1. Racked Squat
  2. Neutral Grip Deadlift
  3. Seated Alternating Row
  4. X-Pulldown with Triceps Ext
  5. Decline Fly
  6. Reverse Lunge w/ Single Arm Row
  7. Overhead Triceps Extensions
  8. Rotational Chop

Week 4: Beast

Push yourself to your limits and prepare for the Beast with this grueling routine. Complete three sets of eight to ten reps of each exercise.

  1. Barbell Deadlift
  2. Squat to Press
  3. Half Turkish Get-Up
  4. Barbell Chin-up
  5. Barbell Straight Arm March
  6. Rotational Row
  7. Overhead Triceps Extension
  8. Rotational Chop

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