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Spartan Beast Training

Spartan Beast Training

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I modified this training program from Rob DeCillis on STACK Fitness and made it my own. Note that I am not a trainer.  I just took the gist of Rob's program, put it in spreadsheet format, and tweaked it to meet my needs.  #BuckFurpees

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Created By:
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Description:
I modified this training program from Rob DeCillis on STACK Fitness and made it my own. Note that I am not a trainer.
I just took the gist of Rob's program, put it in spreadsheet format, and tweaked it to meet my needs.
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Reference:
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DaySetSuperset / Compound SetExerciseRace Week-3Race Week-2Race Week-1**Race Week**
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Monday1-KB Deadlifts5 sets x 3 reps6 sets x 4 reps5 sets x 2 reps2 sets x 10 reps
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Monday2-KB clean & press5 sets x 3 reps6 sets x 4 reps5 sets x 2 reps2 sets x 10 reps
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Monday3see belowPull/Push-ups3 sets3 sets3 sets2 sets
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Monday3aPull-ups8 reps10 reps10 reps8 reps
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Monday3bPush-ups17 reps22 reps25 reps15 reps
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Monday4see below
Rack Walks/Knee Raises
3 sets3 sets4 sets2 sets
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Monday4aKB rack walks80 ft100 ft150 ft150 ft
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Monday4bHanging alt knee raises10 reps12 reps15 reps15 reps
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Monday5see belowLeg Cranks:3 sets; 1 min rest4 sets; 1 min rest5 sets; 1 min rest2 sets; 1 min rest
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Monday5aAir Squats24X24X24X24X
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Monday5bAlternating Lunges24X24X24X24X
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Monday5cSplit Jumps24X24X24X24X
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Monday5dBurpees12X12X12X12X
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Tuesday1-Interval Trail Run9 x 400m hard run; 1.5 min walk10 x 400m hard run; 1.5 min walk11 x 400m hard run; 1.5 min walk10 x 400m hard run; 1.5 min walk
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Tuesday2-Burpees2 sets x 30 reps; 2 min rest3 sets x 30 reps; 2 min rest4 sets x 30 reps; 2 min rest3 sets x 30 reps; 2 min rest
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WednesdayRest or bike ride
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Thursday1see belowDensity Training2 sets2 sets2 sets1 set
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Thursday1aKB Swings3 min4 min5 min5 min
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Thursday1bKB One Arm Row3 min4 min5 min5 min
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Thursday1cPull-ups3 min4 min5 min5 min
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Thursday1dGoblet Squats3 min4 min5 min5 min
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Thursday1ePush-ups3 min4 min5 min5 min
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Thursday1fBurpees3 min4 min5 min5 min
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FridayRest or bike ride
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Saturday--Target Total Distance9 miles10 miles13 miles** RACE DAY **
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Saturday1-Run to playground 1about 0.5 milesabout 0.5 milesabout 0.5 miles
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Saturday2see belowPlayground Superset2 sets2 sets2 sets
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Saturday2aSprint the last X seconds15 sec20 sec20 sec
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Saturday2bMonkey Barsas many as you can in 1 setas many as you can in 1 setas many as you can in 1 set
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Saturday2cPush-upsas many as you can in 1 setas many as you can in 1 setas many as you can in 1 set
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Saturday2dPull-upsas many as you can in 1 setas many as you can in 1 setas many as you can in 1 set
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Saturday2eLoop around playground0.5 miles0.5 miles0.5 miles
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Saturday3-Run to playground 2about 0.5 milesabout 0.5 milesabout 0.5 miles
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Saturday4see abovePlayground Superset2 sets2 sets2 sets
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Saturday5-Run to trailabout 0.5 milesabout 0.5 milesabout 0.5 miles
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Saturday6-Trail runabout 5 milesabout 6 milesabout 9 miles
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Saturday7-Run to playground 2about 0.5 milesabout 0.5 milesabout 0.5 miles
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Saturday8see abovePlayground Superset1 set1 set1 set
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Saturday9-Run to playground 1about 0.5 milesabout 0.5 milesabout 0.5 miles
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Saturday10see abovePlayground Superset1 set1 set1 set
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Saturday11-Run homeabout 0.5 milesabout 0.5 milesabout 0.5 miles
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Sunday
Rest & NO bike ride for you!
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