Bodyweight Training Plan: Day 19 - Power

Bodyweight Training Plan: Day 19 - Power
Presented by Spartan Training®

Fridays are for power. Today is about challenging yourself, Spartan. Try a new modification for your perfected power exercises and focus on the explosiveness with each motion. By decreasing our repetitions, we are maximizing the energy used to gain new heights with each jump.


Perform this workout as 1 large super-set done 3 times.

Dynamic Warm Up


Jump Rope/ Jumping Jacks – 4×1 min (7-8 RPE)

Squat Jumps – 4×8 (7-8 RPE) Challenge: Try a 180 degree turn while in the air. Make sure to alternate directions. Power Push Ups – 4× 8 (7-8 RPE) Challenge: Have you been able to work a clap in as you push of the floor? Alternating Lunge Jumps – 4×8 (7-8 RPE) Challenge: Add a scissors switch at the top. You will perform a full set on one leg before moving on to the other. Broad Jumps – 4×8 (7-8 RPE) Challenge: Perform the jump from a low box

Lateral Ape Walks – 4×8 (7-8 RPE)

Kneeling Jumps – 4×8 (7-8 RPE)

  • Starting in a double kneeling position, forcefully swing your arms and pull your knees in to your chest. Your goal is to land on your feet. Not quite there yet? Try a tuck jump.

Challenge: Once you land on your feet, immediately jump to a box. Knee Drives on Bench – 4×8 (7-8 RPE)

Jumping Pull Ups – 4×8 (7-8 RPE)

Burpees – 4×8 (7-8 RPE) Challenge: Combine the Burpees and the Pull Ups.

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Commit in 2018. Download The Spartan 2018 Race Schedule. #noexcuses

Ready for tomorrow? 

Bodyweight Training Plan: Day 20

Start from the beginning? 

Bodyweight Training Plan: Overview