You can review the training for the Spartan Race, week 1 and training for the Spartan Race, week 2. We continue with the specific training plan to overcome a Spartan Race, the toughest obstacle course there is, so if you want to start improve your skills to launch yourself into this challenge is the best time.
As I have repeated in the previous weeks, it is necessary to run also during the weekend to acquire the background and enough resistance to finish the race successfully.
Without further ado, we move on to see the intense training routine corresponding to the third week.
Third week
Day 1
First block
- Crawling back and forth for 10 meters + Brettzel position (5 breaths on each side).
- Move in Side Crawls 10 meters each side + Kettlebell Arm-Bar (5 repetitions on each side).
- Crab crawl back and forth for 10 meters + 60 seconds in plank position.
- Lateral Ape Walk (10 meters to each side) + Cossack Stretch 5 times with each leg.
- Shrimp Walk forward and backward for 10 meters + hip lift – 5 reps holding each rep for 5 seconds.
Second block
- Crawling back and forth for 10 meters + 60 seconds in plank position.
- 3 sets of:
- Move in Side Crawls 10 meters each side + push-ups (as many as we can).
- 3 sets of:
- Crab crawl back and forth for 10 meters + 20 repetitions of Swing with Kettlebell with both hands.
- 3 sets of:
- Shrimp Walk (10 meters to each side) + a Get Up with each arm.
- 3 sets of:
- Sled push along 20 meters + farmer’s walk.
Day 2
First session
- Heating:
- Squats facing the wall – 2 sets of 5 reps.
- Squats with body weight – 2 sets of 10 reps.
- Lunges Forward and Backward – 2 sets of 10 reps.
- Crawling back and forth – 2 sets of 10 reps.
- Stretching for 5 or 10 minutes.
- 5 rounds, increasing the weight of the chin-up ballast, of:
- Push-ups doing the handstand (as many as we can).
- Weighted chin-ups – 5 reps
- Hanging leg raises (as many as we can).
- 3 rounds, increasing the number of pull-ups, of:
- Push-ups (as many as we can), we must choose a variant that does not allow us to exceed 10 repetitions per series.
- Dominated with supine grip (all we can).
- Hollow Hod for 60 seconds.
- Do all the rounds we can for 20 minutes of:
- Rope climb.
- Tobogganing along 10 meters.
- 10 Burpees.
Second session
- Heating:
- Run moderately 1.2 km.
- Intervals doing 3 laps of:
- 200 meters of sprint + 200 meters at a moderate pace.
- 400 meters of sprint + 400 meters at a moderate pace.
- 200 meters of sprint + 200 meters at a moderate pace.
- Try to do the sprints on a slope.
- Back to the calm:
- Run moderately 1.2 km.
Day 3
First session
- Heating:
- Squats facing the wall – 2 sets of 5 reps.
- Bodyweight squats – 2 sets of 10 reps.
- Lunges Forward and Backward – 2 sets of 10 reps (each leg).
- Crawling back and forth (with your hands and balls of your feet) for 10 meters.
- Stretching for 5 or 10 minutes.
- Single Leg Deadlift – 2 sets of 5 reps.
- Goblet Squat – 2 sets of 5 reps.
- Back Squat:
- 1 series of 10 repetitions with 50% of 1RM.
- 2 sets of 5 reps with 70% of 1RM.
- 2 sets of 3 reps with 80% of 1RM.
- 5 sets of 2 reps with 90% of 1RM.
- 3 rounds of:
- Step-Ups holding a Kettlebell in a Rack position – 10 reps with each leg.
- Sled push over 20 meters.
- One leg glute bridge – 5 reps with each leg.
- Single Leg Heel Raise – 20 reps with each leg.
- 6 rounds of the following circuit (we will perform the exercises for 30 seconds, resting 15 seconds between exercises and one minute between rounds):
- Push-ups.
- Snatch with Kettlebell with the left arm.
- Snatch with Kettlebell with the right arm.
- Burpees.
- Swing with the kettlebell with the left arm.
- Swing with the kettlebell with the right arm.
- Mountain Climbers.
- Swing with Kettlebell with both hands.
- Jump squats.
Second session
- Run moderately between 5 and 8 km.
Day 4
First session
- Warm-up, 5 sets of:
- Strides forward and backward for 10 meters.
- Crawling back and forth for 10 meters.
- Sled push over 10 meters.
- Tobogganing along 10 meters.
- Perform as many rounds as we can for 30 minutes of:
- 2 rope climbs.
- 20 Burpees.
- Run 400 meters.
- 4 series of 500 meters rowing in rower resting 3 minutes between series.
Second session
- Run moderately between 5 and 8 km on hilly terrain.
Complete the Ultimate Spartan Training
- Training for the Spartan race week 1.
- Training for the Spartan race week 2.
- Training for the Spartan race week 4.
References
- 4 Week to Get Spartan Race Ready. For BreakingMuscle [Reviewed October 2015].
