Bodyweight Training Plan: Day 17 - Pulling

Bodyweight Training Plan: Day 17 - Pulling
Presented by Spartan Training®

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.


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