The purpose of cardiovascular endurance in a Spartan is to get you from obstacle to obstacle. As a Spartan, it is essential that you can both push your heart rate and push your strength interchangeably. Today is the day to practice this.
Perform today’s segmented run on any treadmill, road, or trail, focusing on finding a pace where you can keep moving through both cardio and strength without feeling the need to rest. Spartans do not need to be traditional runners; Spartans must be able to move consistently through cardiovascular endurance and strength-based tasks. Whether its life, training, or racing, continue to push yourself at a pace where you can keep moving and always try to find that extra 1 percent extra drive. Aroo!
This workout is designed to be perform 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 should be challenging, but not strenuous.
Jog – ½ mile (7 RPE) – What’s RPE?
Run 5% Incline – ½ mile (8 RPE)
15 Push Ups
Run – 1/4 mile (9 RPE)
15 Bear Crawl (each leg)
Walk/ Jog 15% Incline – ¼ mile (7-9 RPE)
Advanced: Grab your bucket or Spartan Pancake!
5 Pull Ups (Advanced) / 15 Inverted Rows (Beginner-Intermediate)
Run – 1 mile (8-9 RPE)
Run – ½ mile (9 RPE)