Super Spartan Training Plan: Day 1 - Pulling

Get more workouts in our Spartan Super Training Plan — brush up on your total body strength to tackle obstacles and crush this OCR.

Welcome to your Spartan Super Training Plan, filled with Spartan workouts to get you ready to dominate your next Spartan Super. Our intention is to continue to build on your previous training from our last 28-day program, the Spartan Stadium Series Training Plan. The noticeable difference between a Spartan Stadium Sprint race and a Super Super includes mileage, terrain, and the degree of obstacle difficulty in reference to grip and height. Therefore, these Spartan workouts are specifically tailored to address those differences.

During this Spartan Super training plan, our main goal is to significantly strengthen your grip and to increase your mileage. This program is designed based on obstacle specificity. Our goal is for you to walk into any Spartan Super with confidence regardless of what obstacle you are facing.

Use the Perceived Exertion Scale (RPE) to choose weights and techniques specific to your skill level. The exercises should be challenging, but not unmanageable. We’ve built this workout using a Spartan pancake for resistance, but you can also use a kettlebell, traditional sandbag, or most anything, really. Click each exercise to view a demonstration that shows proper technique. Always perform each movement in a controlled and strict manner.

Spartan Super Training Plan: Today's Workout — Pulling

This workout is designed with strength and hypertrophy supersets. Complete each exercise with the corresponding number once before beginning back at the start of the set. Adequate sets, repetitions, and intervals are listed based on the aim of each exercise.

Warm-Ups

Dynamic Warm Up

Work Out

1 - Dead Hang - 4x :30 RPE 8

1 - Single Arm Swing - 4x: 20 each arm RPE 8

Start in your hip hinge, grasp the pancake with one hand, keeping both shoulders square to the ground and pull it directly behind you. As your hips thrust forward and you stand up, allow your arm to swing upward while maintaining straight arms as the pancake comes to shoulder height. Control through your core as the weight decelerates to the initial pull between your legs. Make sure that your hips and shoulders stay square throughout the entire motion. This full-body portion of this Spartan workout will help you conquer your next Spartan Super.

Minimize your rest between exercises: 0-30 seconds.

2 - Dead Lift - 4x4 RPE 8-9

2 - High Pull - 4x4 RPE 8-9

2 - Towel Grip Farmers Carry - 4 x 100m RPE 8-9

Tip: Don’t have kettlebells or dumbbells? Fill 1-2 milk jugs with water. String a towel through the handle and carry the jugs by only gripping the towels.

Rest: 2-5 minutes between sets.

3 - Single Arm Bent Over Row - 4x10 RPE 7

Perform this with one hand braced on a platform while moving the other arm in the row motion.

3 - Face Pulls - 4x10 RPE 7

With a cable attachment or an exercise band, grab the double-sided band with each hand and drive your elbows back into the goal post position. Imagine that you are driving and imaginary object in the middle of the band directly into your face.

3 - Reverse Lunge to Step Up - 4x10 RPE 7

Rest: 1-2 minutes between sets.

Burn Out

1 - Seated Sled Pull/ Cable Rope Attachment Seated Pull 4x10 RPE 7

Attach a rope to a sled or attach a cable rope/ elastic band to a weight. While sitting, use a double hand row position. You can either pull the plate/ weight into you or you can release the tension in each row if your weight is stationary. You'll strengthen your legs and mind with this part of this Spartan workout.

1 - :05 Hang to Pull Up - 4x4 RPE 8-9

1 - Sprint 4x100 m

Minimize your rest between exercises. 0-30 seconds max.

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.

Today, you will want to release your:

Lats (under your shoulder blades)
Pecs (below the front of your shoulder socket)
Calfs (lower leg)
Hamstrings (back of upper leg)

A more advanced Spartan doing this workout may also require a hip flexor releases just above your front hip bone.

Continue to Spartan Super Training Plan Day 2...

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Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.