Workout of the Day: ATHLETICISM: July 21, 2017

“Well done is better than well said.”—Benjamin Franklin

Today, we are building your muscular endurance to prepare you for the unique challenges you will face with each obstacle and hill climb. For the greatest training effect, use light to moderate weight and aim for perfect form and control with each repetition. Challenge yourself to complete six hill-climb intervals.

Warmup

Dynamic warm-up Jumping Jacks x 75 Wall Sits 3 x 45 seconds to 1 minute

Main Set: Strength Circuit

A1. Body Weight Squats 4 x 10 to 15 reps (Advanced: Hold Spartan Pancake with both hands for added resistance) A2. Box Jumps 4 x 10 (Advanced: Hold 5- to 10-pound Spartan Pancake or dumbbell in each hand) A3. Pancake Slams 4 x 10 reps

Rest 90 seconds

B1. Glute Bridges 3 x 10 to 15 reps (Advanced: Hold Spartan Pancake or Dumbbell across waist) B2. Walking Lunges 3 x 10 to 15 each leg (Advanced: Hold Spartan Pancake or dumbbell in each hand)

Hill Climbs 6 intervals: 30-second run followed by 1-minute rest Do this run at 10 percent treadmill incline or find a challenging hill or trail

Cool Down

Stretch

Beginner Version: Increase rest time and/or decrease running pace. Advanced Version: Decrease rest time, and/or use Spartan Pancake for added resistance.

Next Workout: ENDURANCE: July 22, 2017

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