sprint run & hike · 2016-09-22 · recovery day. morning: repeat x10 - 30 sec “all-out”...
TRANSCRIPT
Sprint (1 min) Active recovery (2 min)
Repeat x4
60 min on your feet - Run (1 mile) then hike until remaining time has ended.
AMRAP20 - 20 squats + 20 yard bear crawl + 80 yard bucket carry
DAY 4
Yoga.
Try quinoa chia porridge!
Morning: EMOM20 - 1 “All-Out” broad jump + 2 pull ups + 3 burpees
Evening: 1 mile AFAP
Rock climbing, mountain biking, swimming, rowing, or sport of choice
(45 min)
Relax and eat some kale chips! 2 mile run - Run 1 mile “All-Out” in between two half mile jogs.
SPRINT RUN & HIKE
SQUATS, CRAWL & CARRY YOGA
JUMP, PULL UPS & BURPEES
SPORT OF CHOICE RECOVER RUN
Max pull ups or dead hang time Burpee test (5 min)
Run (1 mile)
PULL UPS, BURPEES & RUN
PRE-TESTING DAY 1 DAY 2
DAY 3 DAY 5
DAY 8DAY 7DAY 6
KEY TERMS
AMRAP20 : As Many Reps As Possible in 20 minutes
EMOM20 : Every Minute On The Minute for 20 minutes
AFAP : As Fast As Possible
ICON KEY
Wall Climb
Rope Climb
Bucket Carry
Terrain
Barbed Wire Crawl
Pancake Carry
SPARTAN UP!
Sprint (1 min) - 2 min recovery
Repeat x6, subsituting sprint with bucket carry or weight.
Run (2.5 miles) - Run 1 mile “All-Out” twice. In between, jog a half mile.
90 minutes on your feet - Run (2-4 miles) then walk or hike until
remaining time has ended.
6 burpees + 12 knees to elbows + 25 sandbag squats + 48 sandbag
walking lunges per leg
Repeat x4
Meditate (atleast 5 min)
Round out the day with some baked salmon with herbs!
Morning: 100 yard bear crawl AFAP + 25 pull ups + 25 sandbag squats + 25 push ups + 25 knees to elbows + 100
yard bucket carry.
Evening: Time trial (1.5 miles)
Rock climbing, mountain biking, swimming, rowing, or sport of choice
(50 min)
SPRINT & BUCKET CARRY RECOVER
RUN RUN & HIKEBURPEES, KNEES TO
ELBOWS, SQUATS & LUNGES
MEDITATESPARTAN UP! GOOD LUCK... SPORT OF CHOICE
Recovery day.Morning: Repeat x10 - 30 sec
“All-Out” sprints. Rest 3 min per repetition.
Evening: Trail run (2 miles)
SPRINTS & TRAIL RUN
DAY 12 DAY 13 DAY 14
DAY 15 DAY 16 DAY 17
DAY 18 DAY 19 DAY 20
75 min on your feet - Run (2 miles)Walk or hike until remaining time
has ended.
AFAP - 10-9-8-7-6-5-4-3-2-1 reps of push ups, pull ups, and
knees to elbows.
Get a message, take a spa day.
Fuel up with some protein-rich avocado egg salad!
RUN & HIKE PUSH UPS, PULL UPS & KNEES TO ELBOWS
SPA DAY
DAY 9 DAY 10 DAY 11
Do hot yoga.
Then, try a Spartan green juice!
Morning: Repeat x10 - 30 sec “All-Out” sprints. Rest 3 min
per repetition.
Evening: Interval trail run (2 miles)
Run easy (1 mile) Run “All-Out” (2 miles)
Run easy (1 mile)
Start your recovery off right with the avocado banana smoothie!
Sprint (4 min) Active recovery (2 min)
Repeat x4
120 minutes on your feet - Run (at least 4-6 miles) then walk or hike
until remaining time has ended.
Max pull ups or dead hang time Burpee test (5 min)
Run (1 mile)
YOGA SPRINTS & TRAIL RUN
RUN RECOVER SPRINT
RUN & HIKE PULL UPS, BURPEES & RUN
Perform 30 pull ups, broken as needed. Then EMOM - “All-Out”
broad jump + 5 burpees
Repeat x3
PULL UP, JUMP & BURPEES
DAY 24 DAY 25 DAY 26
DAY 27 DAY 28 DAY 29
DAY 30 POST-TESTING
Put your feet up and feast on these garlic roasted brussel sprouts!
Heavy Carry (1 min) Active recovery (2 min)
Repeat x8
90 minutes on your feet - Run (atleast 3-5 miles) then walk or hike until
remaining time has ended.
RECOVER HEAVY CARRY RUN & HIKE
DAY 21 DAY 22 DAY 23
FIND YOUR RACE
www.spartan.com
FIND YOUR COACH
www.spartan.com/find-spartan-coach