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Super Spartan Training Plan: Day 10 - Pushing

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Super Spartan Training Plan: Day 10 - Pushing
Presented by Spartan Training®

With endurance training, your goal is to be able to withstand an exercise for a longer duration of time. This is where things get tough. Endurance is more mental than physical. In today’s pushing workout, you will work your mental and physical toughness. Remember, when your head tells your that you cannot push through, your body can keep fighting. Give that extra 10% to endure to a new intensity, Spartan.

This workout will be set up with one pancake lift followed by 2 tri-sets of an upper body exercise, a lower body exercise, and a plyometric/ power core stability exercise. You will finish off with one final superset of body weight stability exercises.

We’ve built this workout using a Spartan pancake for resistance, but you can also use a kettlebell, traditional sandbag, or most anything, really. Click each exercise to view a demonstration that shows proper technique. Always perform each movement in a controlled and strict manner.

Warm-Up:

Dynamic Warm Up

Main Set: 

1 – Squat and Press with Pancake – 4×10 (8 RPE)

Rest 2-5 Minutes between sets.

2 – Squats – 4×8 (8 RPE)

2 – Burpees – 4×10 (8 RPE)

2 – Pancake Slams – 4×12 (7 RPE)

Rest 1-2 Minutes between each set.

3 – Lateral Split Squats – 4×12 (7 RPE)

3 – Dips – 4×6-10 (7 RPE)

  • If you are unable to perform a free-hang dip, try a bench dip by walking your feet off of a bench and extend your arms. Lower your seat towards the ground off of the bench while bending your elbows than press your body back up to its starting position.

3 – Windmill – 4×6 (7 RPE)

Rest 1-2 Minutes between each set.

4 – Single-leg  Squat – 4×10 (7 RPE)

4 – Push Ups – 4×12 (7 RPE)

Cool Down

Pull out your favorite Acumobility SPARTAN Ball or Acumobility SPARTAN Eclipse Roller. Spend anywhere from 30 seconds to 3 minutes on each muscle, depending on tightness.

Today, you will want to release your:

  • Lats (under your shoulder blades)
  • Pecs (below the front of your shoulder socket)
  • Calfs (lower leg)
  • Hamstrings (back of upper leg)

A more advanced Spartan may also require a hip flexor releases just above your front hip bone.

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.