Day 01 – S-POWER – Sprint Level

“Most people never run far enough on their first wind to find out they’ve got a second.”

- William James


Dynamic warm-up – 3 movements x 2 at 25 yards each.

Main set

  • Broad Jumps. Crank 3 maximum effort broad jumps. Fully recover. Repeat 3 sets.
  • 5 Wall Squats. Then, 15 Air Squats. Then, accumulate 30s in a lunge position on each side side. Fully recover. Repeat 3 sets.
  • 50′ Bear Crawls. Fully recover. Repeat 3 sets. If you cannot make 50′ without discomfort crawl as far as you can, then “rescue” yourself by sprinting the remaining distance.
  • Finisher Circuit: 30 Burpees.

Cool down


SPRINT Required Equipment:  Sandbag


Joe Di Stefano

Joe DiStefano, "Joe Di", is the Fitness & Training Director at Spartan Race and is the Project Manager of the Spartan Coaching program. For more information about Joe, plus all his updates on training, fitness, nutrition, and longevity, Follow Joe Di on Facebook! AROO!

Joe Di Stefano - Fitness Blogger - Spartan Race

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