With it being a race week , or active rest week, your output demands are significantly decreased from last week. This should feel like a treat to your body.

Today is similar to Monday. We are decreasing our sets and repetitions while keeping our weight the same from throughout the last 3 weeks of training. Notice how your body preceives these resistances today.

This workout will be set up with one 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.

Warm-Up:

Dynamic Warm Up

Main Set: 

1 – Squat and Press with Pancake – 3×8 (6-7 RPE)

Rest 2-5 Minutes between sets.

2 – Squats – 3×6 (6-7 RPE)

2 – Burpees – 3×6 (6-7 RPE)

2 – Pancake Slams – 3×6 (6-7 RPE)

Rest 1-2 Minutes between each set.

3 – Lateral Split Squats – 3×6 (6-7 RPE)

3 – Dips – 3×6-15 (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 – 3×8 (6-7 RPE)

Rest 1-2 Minutes between each set.

4 – Single-leg  Squat – 3×8 (7 RPE)

• Beginner: Try the Single Leg Box Squats
• Advanced: Try a Pistol Squat

4 – Push Ups – 3×8 (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.

Tomorrow’s workout: Day 25

Start from the beginning: Day 1