4 Weeks to Get Spartan Race Ready

Andrew Read

Contributor - Master RKC, Athletic Adventurer

Melbourne, Australia

Endurance Sports, Kettlebells, Strength and Conditioning

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EDITOR'S NOTE: These workouts are designed by Master RKC Andrew Read. When it comes to obstacle course races (and a lot of other things), Andrew knows his stuff. Enjoy the workouts and good luck with your event!

 

This plan is designed to get you ready for a Spartan Race or other obstacle course event. The workouts are four days per week, with three of the days being double, split with extra running later in the day. If you have any questions about the exercises in the workouts, see the information I've outlined here.

 

It’s also imperative that you have a long run every weekend. If your event is 10km or less, your long run should be around two hours. If your event goes to 21km, you will need more like three hours on these weekend runs. These extra long runs are not written in the plan but don’t neglect them, as they are the cornerstones of distance running.

 

Work hard, eat well, and sleep a lot. In four weeks you’ll be Spartan ready AROO!

Week 3, Day 1

Focus – movement and recovery from the weekend.

 

A.

Crawl forward and back 10m + Brettzel x 5 breaths each side

Side crawl x 10m each way + kettlebell armbar x 5 breaths each side

Crab crawl forward and back x 10m + plank x 60 seconds

Lateral ape x 10m each way + Cossack stretch x 5 each leg

Shrimp walk forward and back x 10m + bridge x 5 reps with a 5 second hold on each

 

B.

Crawl forward and back x 10m + Plank x 60 seconds

Side crawl x 10m each way + push-ups x AMRAP. Repeat for three rounds

Crab crawl forward and back x 10m + two hand swings x 20. Repeat for three rounds

Lateral ape x 10m each direction + get up x 1/1/repeat for three rounds

Sled push x 20m + farmers walk @ body weight. Repeat for three rounds.

 

Week 3, Day 2

Session 1

Focus – upper body strength, upper body strength endurance.

 

Warm up:

  • Overhead face the wall squats: 2 sets x 5
  • Body weight squats 2 sets x 10
  • Lunge walk forward and back x 10m x 2
  • Crawl forward and back x 10m x 2
  • Stretch whatever needs stretching for five to ten minutes.

 

A.

  • 1A. Handstand push ups x AMRAP
  • 1B. Weighted pull-ups x 5
  • 1C. Hanging leg raises x AMRAP

Repeat for 5 rounds, resting as much as needed to get your reps. Increase weight used on pull-ups from last week.

 

B.

  • 2A. Push-ups x AMRAP. Pick a version that limits you to 10 reps per set.
  • 2B. Chin ups x AMRAP.
  • 2C. Hollow body hold x 60 seconds

Repeat for three rounds, resting a minute between each. Make sure to get more total chins this week than last.

 

C.

  • 3A. Rope climb x 1
  • 3B. Sled pull x 1
  • 3C. Burpees x 10

AMRAP in 20 minutes.

 

Session 2

Focus – fast running, anaerobic fitness.

 

 

Warm up:

1.2km easy run.

 

A.

  • 3 x 200m hard/ 200m easy
  • 3 x 400m hard/ 400m easy
  • 3 x 200m hard/ 200m easy

 

B.

Cool down:

1.2km easy run.

 

Aim to make the 200s and 400s at above race pace.

 

Week 3, Day 3

Session 1

Focus – leg strength, power endurance.

 

Warm up:

  • Overhead face the wall squats 2 sets x 5
  • Body weight squats 2 sets x 10
  • Lunge walk forward and back x 10m x 2
  • Crawl forward and back x 10m x 2
  • Stretch whatever needs stretching for five to ten minutes.

 

A.

  • 1A. Single leg deadlift 2 sets x 5
  • 1B. Goblet squat 2 sets x 5

 

B.

2A. Back squat 1 x 10 @ 50%, 2 x 5 @70%, 2 x 3 @ 80% then 5 x 2 @ 90% 1RM 1RM.

 

C.

  • 3A. Step-ups holding kettlebells (KB) in the rack position x 10 each leg
  • 3B. Sled push x 20m
  • 3C. Single leg glute bridges on bench x 5 each leg
  • 3D. Single leg calf raises x 20 each leg

Repeat for three rounds.

 

D.

Circuit:

All exercises performed for 30 seconds, with 15 seconds rest before next exercise.

  • Push ups
  • KB snatch L
  • KB snatch R
  • Burpees
  • KB one hand swing L
  • KB one hand swing R
  • Mountain climbers
  • KB Two hand swing
  • Squat jumps

Rest one minute at end of circuit and perform six total rounds.

 

Session 2

Focus – aerobic running

 

5-8km easy run.

 

Week 3, Day 4

Session 1

 

Warm up:

  • Lunge walk forward and back x 10m
  • Crawl forward and back x 10m
  • Sled push x 10m
  • Sled pull x 10m

Repeat for five rounds

 

A.

AMRAP in 30 minutes:

  • Rope climb x 2
  • Burpees x 20
  • Run 400m

 

B.

Row 4 x 500m with three minutes rest between rounds.

 

Session 2:

 

Focus – aerobic running.

 

5-8km easy running on undulating terrain.

 

Click on the number below that corresponds to the week of training you're in.

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