Today is our cardio endurance day. We will build on Week 1’s segmented run by adding in repetitions and mileage. Find a new trail to run this week. Go to your local stadium. If you can get off the treadmill and find ways to take your workout outside, do it! Spartans are versatile. Make the most of the resources around you.
This workout is designed to be performed in a circuit. Perform each exercise in order once, then begin again at the top. Because this is an “active rest” workout, your perceived exertion should be challenging, but not strenuous.
Jog – 1 mile (7 RPE)
Run 5% Incline – ½ mile (8 RPE)
20 Push Ups
Run – 1/2 mile (9 RPE)
20 Bear Crawl (each leg)
Walk/ Jog 15% Incline – 1/2 mile (7-9 RPE)
Advanced: Grab your bucket or Spartan Pancake!
7 Pull Ups (Advanced) / 20 Inverted Rows (Beginner-Intermediate)
Run – 1/2 mile (8-9 RPE)
Run – 1 mile (9 RPE)
Ready for tomorrow?
Start Stadium Sprint Training Plan from the beginning?
Subscribe to the Spartan Workout of the Day to get your week of workouts and a featured exercise sent to your inbox each week.