You are a Spartan. As a Spartan, you spend twice as much time on the course pulling over pushing. During today’s workout, challenge yourself to progress your bodyweight techniques. With this increased difficulty, we are decreasing our repetitions to allow our body to gain the maximum benefit from the tougher exercises.

Workout

Perform each circuit as 3 super-sets. Active Mobilization Dynamic Warm Up

Circuit 1

Crab Walks – 4×8 (7-8 RPE) Challenge: Move laterally rather than forward and back. Dead Hangs – 4x:30 (7-8 RPE) Challenge: Try splitting the time in half and hang with one hand at a time. Box Jumps – 4×8 (7-8 RPE)

Circuit 2

Side Step Ups – 4×12 (7-8 RPE) Challenge: Raise the height of the step. Inverted Row – 4×10 (7-8 RPE) Challenge: Lower your body closer to the ground on the start. Toe Taps – 4×75 (7-8 RPE)

In a seated position, keeping your heels firmly places on the ground, pick your toes up and tap them back to the floor as quickly as possible. This is great to prevent shin splints.

Circuit 3

Bird Dog – 4×12 (each side) (7-8 RPE) Challenge: Can you lift the same side arm and leg? Pull Ups 4×8 (7-8 RPE) Leg Lowering – 4×12 (7-8 RPE)

Cool Down

Foam roll any muscles you feel excessive soreness or tightness

Commit in 2018. Download The Spartan 2018 Race Schedule. #noexcuses

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.