Welcome to your final run in your Spartan Race Super training. This run will be short and quick in comparison to our last 3 weeks.

Although we are dropping down our distance and our repetitions of exercises, be mindful today of your form with your exercises. Are you utilizing every muscle adequately? Are exercises feeling less challenging? How can you make these exercises slightly more obstacle specific? This is your challenge today. Try to create your version of a Spartan Race through these next 5 miles.

Warm-Up:

Dynamic Warm Up

Main Set: 

Jog 0% – 1 mile (7 RPE)

2 Rounds of Monkey Bars/ 8 Hang with alternating grip transitions

Run 5% Incline - .5 mile (7 RPE)

Lunges – x8 each leg

Run 0% – .5 mile (7 RPE)

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

Walk 15% Incline with pancake/ bucket – .25 mile (7 RPE)

8 Pull Ups

Run 10% Incline – .75 mile (7 RPE)

2 Rounds of Side Monkey Bars/ 8 Grip Release Hang

Run 7.5% – .5 mile (7 RPE)

8 Hanging Leg Raise

Run 0% – 1 mile ( 7 RPE)

15 Burpees

Run – .5 mile (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.

Tomorrow’s workout: Day 28

Start from the beginning: Day 1