Last week, you ran your first 10 mile run of this training program, Spartan. Today, we are not going to be increasing your mileage, but we are going to continue to hone in on your technique. That’s right, we are increasing your obstacle-specific repetitions.

Make today a fun, outdoor run around your favorite park or obstacle-type setting. Find a soccer goal to pull up on while you’re running around a track and up and down some bleachers. Hang on the monkey bars while you’re taking your children to the park. Every single one of these exercises can be done outside in your neighborhood. This is your last real training workout before your race or your next phase of training. Make today’s workout as close to a Spartan Race as physically possible.

Warm-Up:

Dynamic Warm Up

Main Set: 

Jog 0% – 1.5 mile (7 RPE)

5 Rounds of Monkey Bars/ 15 Hang with alternating grip transitions

Run 5% Incline -1.5 mile (7 RPE)

Lunges – x15 each leg

Run 0% – 1.25 mile (7 RPE)

15 Bear Crawl (each leg) up hill/ up stairs/ incline

Walk 15% Incline with pancake/ bucket – 1/2 mile (7 RPE)

15 Pull Ups

Run 10% Incline – 1.25 mile (7 RPE)

3 Rounds of Side Monkey Bars/ 10 Grip Release Hang

Run 7.5% – 1.25 mile (7 RPE)

15 Hanging Leg Raise

Run 0% – 2 mile ( 7 RPE)

15 Burpees

Run – 1mile (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.