28 Day Spartan Bootcamp Powered By Power Systems: Week 3
Spartan Elite Coach Yancy Culp teamed up with Power Systems to craft a progressive plan to make you race ready. Grab your Power Systems gear available at our merch store and get moving at your home or gym.
Each week introduces a new piece of Power Systems equipment, elevating the workouts and activating your full body to best prepare you for some of the toughest Spartan obstacles.
In week three of our Spartan Bootcamp powered by Power Systems, we maximize our efforts by introducing a 3-in-1 Plyo Box.
Yancy continues to put variations on our work with bands and slam balls in a week of workouts that will leave you stronger and leaner.
Day 1: Band resistance burpee x 12 Box step-up w/Slam Ball resistance x 12 (6 each leg) Slam Ball slam x 12 Band resistance Box step-up x 12 (6 each leg) This completes 1 round. Continue repeating but drop all reps down to 10/8/6/4 for remaining 4 rounds. *Total 160 reps *Options to scale up: 200 reps (14/12/10/8/6), 240 reps (16/14/12/10/8)
Day 2: Slam Ball burpee x 12 Slam Ball Band row x 12 Band assisted pull-up x 12 Band resistance face pull x 12 This completes 1 round. Continue repeating but drop all reps down to 10/8/6/4 for remaining 4 rounds. *Total 160 reps *Options to scale up: 200 reps (14/12/10/8/6), 240 reps (16/14/12/10/8)
Day 3: Slam Ball burpee to slam x 12 Band resistance lateral step x 12 Band resistance Box step-up x 12 (6 each leg) Side facing step-up w/Slam Ball resistance x 12 (6 each leg) This completes 1 round. Continue repeating but drop all reps down to 10/8/6/4 for remaining 4 rounds. *Total 160 reps *Options to scale up: 200 reps (14/12/10/8/6), 240 reps (16/14/12/10/8)
Day 4: Band resistance skip x 30sec, resistance run x 3min, resistance skip x 30sec Band resistance burpee x 20 This completes 1 round. Continue repeating for a total of 3 rounds (for rounds 2 & 3 drop burpees down to 10 reps) *Focus on midfoot strike, allowing heel to touch ground after midfoot strike, and maintaining hip extension
Day 5: Band resistance Slam Ball Burpee X 12 Band resistance one arm lateral row x 12 (6 each arm) Band resistance pull-up x 12 Band resistance shoulder tap x 12 This completes 1 round. Continue repeating but drop all reps down to 10/8/6/4 for remaining 4 rounds. *Total 160 reps *Options to scale up: (14/12/18/8/6), 240 reps (16/14/12/10/8)
Day 6: One legged Slam Ball Burpee x 12 Band resistance lateral step x 12 (6 each leg) Band resistance Box step-up w/Slam Ball overhead press x 12 Box Pistol squat x 12 (6 each leg) This completes 1 round. Continue repeating but drop all reps down to 10/8/6/4 for remaining 4 rounds. *Total 160 reps *Options to scale up: (14/12/18/8/6), 240 reps (16/14/12/10/8)
Day 7: Band resistance skip x 30sec, resistance run x 3min, resistance skip x 30sec Band resistance burpee x 20 This completes 1 round. Continue repeating for a total of 3 rounds (for rounds 2 & 3 drop burpees down to 10 reps) *Focus on midfoot strike, allowing heel to touch ground after midfoot strike, and maintaining hip extension
