Functional Foundations: 6 Workouts
This is the final week of our Spartan foundational training plan. We'll continue to wake up your primal movement patterns with everything from the Turkish get-up to the burpee box jump.
This is the final week of progression through fundamental movement patterns that we started three weeks ago:
Strength
Week 4, Day 1 Monday - March 25, 2019
Circuit 1: 3 Rounds
- 5-per side Turkish Get-Ups (Why you should make Turkish Get-Ups one of your go-to drills)
- 10 Switch Grip Dead Hang
Circuit 2: 5 Rounds
- 12 Single Leg Stability Bulgarian Squat
- 6 Eccentric Pull-Ups
- 12 Partner Glute-Ham Raise
- 6 Eccentric Push-Ups
- 50ft Farmer’s Carry
Conditioning
Week 4, Day 2 - Tuesday - March 26, 2019
1600m run
10 Alternating Lateral Step Ups
1200m run
10 Alternating Lateral Step Ups
800m run
10 Alternating Lateral Step Ups
400m run
10 Alternating Lateral Step Ups
Core Finisher: 3 Rounds
10 Plank Push-Ups
10 Hollow Rocks
10 Eccentric Sit-Ups
Alright Spartans way to work Week 4/Day 2 time for some more conditioning! It’s time to test that endurance with some longer runs paired with some lateral steps-ups to really feel that burn.
Active Recovery
Week 4, Day 3 - Wednesday - March 27, 2019
5 Rounds:
- Banded Toe Taps
- Banded Squat Jumps
- Banded Deadbugs
- Banded Pull Aparts
- Banded OH Squats
Strength
Week 4, Day 4 - Thursday - March 28, 2019
Hey everybody! The two main pieces of equipment you’ll need for today’s Spartan Fit workout will be a medicine ball and kettlebell. Our first circuit consists of:
5 MB Slams
5 MB Windmills
5 Wall Balls
Coming in hot with 6 rounds will be:
15 Goblet Squat
15 Push Press
15 Deadlifts
15 Bird Dogs
For the goblet squat, keep the kettlebell at chest level, sit those hips back and shift weight back onto your heels. When it comes time to stand back up, maintain weight in the heels and squeeze your glutes at the top.
Bird dogs with be done on the floor on all fours. From there you’ll reach out with opposite arm, opposite leg while keeping your core stable and facing the ground. The key here will be maintaining a consistent and steady breath along with a tight core.
HIIT
Week 4, Day 5 - Friday - March 29, 2019
It’s feel good friday and it’s time for some high intensity interval training. Let’s get to work!
Today we’ve got 5 rounds of:
:60 Box Jump Overs
:60 Ring Rows
:60 MB Slams
:60 Pull-Ups
:60 Jump Rope
We’re spicing up our traditional box jumps and adding a burpee after each rep. The goal here is to get as many reps as possible while maintaining proper form at all times. How many reps can you get?
Burpee Box Jump Says It All
Week 4, Day 6 - Saturday - March 30, 2019
Great job Spartans, YOU MADE IT! We’re so proud of the progress you’ve made over the last 4 weeks. For our last Spartan Fit workout, we’re hitting the ground running for 25 minutes followed by 25 REPS OF THE FOLLOWING:
25 Hollow Rocks
25 Bent Over Rows
25 Single Leg Glute Bridges
25 Burpee Box Jump
For a burpee box jump, face the box. Lower into quarter-squat position start with arms behind your body. Jump up onto the box throwing arms up and away from body helping guide momentum. Jump down right into a burpee and repeat. You’ve completed a solid burpee box jump.
Thanks for following all month and stay tuned for more, Spartan Fit workouts. AROO!
Week 4, Day 7 (Sunday)
Rest Day
