Sprint (1 min) Active recovery (2 min)

Repeat x4

60 min on your feet - Run (2 km) then hike until remaining time has ended.

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

DAY 4

Yoga.

Try quinoa chia porridge!Morning: EMOM20 - 1 All-Out

broad jump + 2 pull ups + 3 burpees

Evening: 2 km AFAP

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

(45 min)

Relax and eat some kale chips! 4 km run - Run 2 km All-Out in between two 1 km 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 (2 km)

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. Then repeat while carrying a bucket or sandbag.

Run (5 km) - Run 2 km All-Out twice. In between, jog 1 km.

90 minutes on your feet - Run (4-8 km) 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 meter bear crawl AFAP + 25 pull ups + 25 sandbag squats + 25 push ups + 25 knees to elbows +

100 meter bucket carry.

Evening: Time trial (3 km)

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 (4 km)

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 (4 km) 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 ELBOWSSPA 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 (4 km)

Run easy (2 km) Run All-Out (4 km)

Run easy (2 km)

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 8-12 km) then walk or hike

until remaining time has ended.

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

Run (2 km)

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 6-10 km) then walk or hike until

remaining time has ended.

RECOVER HEAVY CARRY RUN & HIKE

DAY 21 DAY 22 DAY 23

FIND YOUR RACE

www.spartanraceuk.uk