You’ve made it to day 26, Spartan. The hard work is done and you are one day away from the weekend.
For the Spartans who synchronized this program with their next Spartan Race Super, race weekend is here. If you are running on Saturday, take this day off to rest. Maybe try going out for a casual jog to keep your body loose, but don’t push past a 6 RPE.
If you are running on Sunday or you are preparing to start your next phase of Spartan Training on Monday, complete the Power active rest day listed below. Notice how your explosive movements are higher, quicker, and more precise than they were 3 weeks ago. Your hard work is paying off. Good job.
This workout should be performed in a circuit. Perform one set of each exercise before beginning your second, third, and fourth set. For more of a challenge, try adding a weighted vest to this workout
Jumping Pull Ups – 2×8 (6-7 RPE)
Box Jumps– 2×8 (6-7 RPE)
Plyometric Push Ups – 2×8 (6-7 RPE)
Plyometric Step Ups – 2×8 (6-7 RPE)
Goblet Carry – 2×75 yards (6-7 RPE)
- Holding a pancake or a weight similar to your goblet squat, walk 100 yards. During the carry, pay attention that you do not sink your hips forward, putting pressure on your lower back. Imagine you are drawing your belt buckle up towards your navel throughout the entire walk.
Squat Jumps – 2×8 (6-7 RPE)
Burpees – 2×8 (6-7 RPE)
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 may also require a hip flexor releases just above your front hip bone.
Tomorrow’s workout: Day 27
Start from the beginning: Day 1