Sprint (1 min) Active recovery (2 min)

Repeat x4

60 min on your feet - Run (1 mile) then hike until remaining time has ended.

AMRAP20 - 20 squats + 20 yard bear crawl + 80 yard bucket carry

DAY 4

Yoga.

Try quinoa chia porridge!

Morning: EMOM20 - 1 “All-Out” broad jump + 2 pull ups + 3 burpees

Evening: 1 mile AFAP

Rock climbing, mountain biking, swimming, rowing, or sport of choice

(45 min)

Relax and eat some kale chips! 2 mile run - Run 1 mile “All-Out” in between two half mile jogs.

SPRINT RUN & HIKE

SQUATS, CRAWL & CARRY YOGA

JUMP, PULL UPS & BURPEES

SPORT OF CHOICE RECOVER RUN

Max pull ups or dead hang time Burpee test (5 min)

Run (1 mile)

PULL UPS, BURPEES & RUN

PRE-TESTING DAY 1 DAY 2

DAY 3 DAY 5

DAY 8DAY 7DAY 6

KEY TERMS

AMRAP20 : As Many Reps As Possible in 20 minutes

EMOM20 : Every Minute On The Minute for 20 minutes

AFAP : As Fast As Possible

ICON KEY

Wall Climb

Rope Climb

Bucket Carry

Terrain

Barbed Wire Crawl

Pancake Carry

SPARTAN UP!

Sprint (1 min) - 2 min recovery

Repeat x6, subsituting sprint with bucket carry or weight.

Run (2.5 miles) - Run 1 mile “All-Out” twice. In between, jog a half mile.

90 minutes on your feet - Run (2-4 miles) then walk or hike until

remaining time has ended.

6 burpees + 12 knees to elbows + 25 sandbag squats + 48 sandbag

walking lunges per leg

Repeat x4

Meditate (atleast 5 min)

Round out the day with some baked salmon with herbs!

Morning: 100 yard bear crawl AFAP + 25 pull ups + 25 sandbag squats + 25 push ups + 25 knees to elbows + 100

yard bucket carry.

Evening: Time trial (1.5 miles)

Rock climbing, mountain biking, swimming, rowing, or sport of choice

(50 min)

SPRINT & BUCKET CARRY RECOVER

RUN RUN & HIKEBURPEES, KNEES TO

ELBOWS, SQUATS & LUNGES

MEDITATESPARTAN UP! GOOD LUCK... SPORT OF CHOICE

Recovery day.Morning: Repeat x10 - 30 sec

“All-Out” sprints. Rest 3 min per repetition.

Evening: Trail run (2 miles)

SPRINTS & TRAIL RUN

DAY 12 DAY 13 DAY 14

DAY 15 DAY 16 DAY 17

DAY 18 DAY 19 DAY 20

75 min on your feet - Run (2 miles)Walk or hike until remaining time

has ended.

AFAP - 10-9-8-7-6-5-4-3-2-1 reps of push ups, pull ups, and

knees to elbows.

Get a message, take a spa day.

Fuel up with some protein-rich avocado egg salad!

RUN & HIKE PUSH UPS, PULL UPS & KNEES TO ELBOWS

SPA DAY

DAY 9 DAY 10 DAY 11

Do hot yoga.

Then, try a Spartan green juice!

Morning: Repeat x10 - 30 sec “All-Out” sprints. Rest 3 min

per repetition.

Evening: Interval trail run (2 miles)

Run easy (1 mile) Run “All-Out” (2 miles)

Run easy (1 mile)

Start your recovery off right with the avocado banana smoothie!

Sprint (4 min) Active recovery (2 min)

Repeat x4

120 minutes on your feet - Run (at least 4-6 miles) then walk or hike

until remaining time has ended.

Max pull ups or dead hang time Burpee test (5 min)

Run (1 mile)

YOGA SPRINTS & TRAIL RUN

RUN RECOVER SPRINT

RUN & HIKE PULL UPS, BURPEES & RUN

Perform 30 pull ups, broken as needed. Then EMOM - “All-Out”

broad jump + 5 burpees

Repeat x3

PULL UP, JUMP & BURPEES

DAY 24 DAY 25 DAY 26

DAY 27 DAY 28 DAY 29

DAY 30 POST-TESTING

Put your feet up and feast on these garlic roasted brussel sprouts!

Heavy Carry (1 min) Active recovery (2 min)

Repeat x8

90 minutes on your feet - Run (atleast 3-5 miles) then walk or hike until

remaining time has ended.

RECOVER HEAVY CARRY RUN & HIKE

DAY 21 DAY 22 DAY 23

FIND YOUR RACE

www.spartan.com

FIND YOUR COACH

www.spartan.com/find-spartan-coach