Spartan WOD January Bootcamp: Obstacle Specific Training
January: 31 Day New YearTraining Program with Obstacle Specific Focus
With this month of the Workout of the Day we are getting you ready for the obstacles you will encounter at our events.
Week 1: Hercules Hoist Training
This obstacle isn't going anywhere in 2019. Get ready by doing the following week of training to the best of your abilities. We write our workouts so that they can be scaled for all levels easily. Designed to use the most minimal amount of gear, they can always be performed outdoors.
Day 1 - Tuesday, January 1, 2018
Test Day - We will be performing this test in 31 days so you can see just how much you can progress with a month of hard work.
Record total reps per exercise:
- Max Burpees in 5 Minutes
- Max Bodyweight Jump Squats 5 Minutes
- Max Pancake slams 5 Minutes
- Max Pushups in 5 minutes
- Max Tuck Jumps in 5 Minutes
- Dead Hang, Accumulated time of 5 Min - How many times did you drop?
Day 2 - Wednesday, January 2, 2018
30 Seconds Jumping Jacks 30 Seconds High Knees 30 Seconds Butt Kicks 30 Seconds Squats Repeat 4x
3x12 Wide Pushups Rest 20 sec, repeat 3x
3x12 Resistance Band Press 3x12 Resistance Band Push Up Rest 45 sec, repeat 4x
4x20 Burpees
Day 3 - Thursday, January 3, 2019
45 Seconds Jumping Jacks 45 Seconds Burpees Repeat 4x
3x20 Pancake Slam 3x15 Single Arm Resistance Band Row Repeat 3x
3x10/side Lateral Sandbag Slam 3x15 Double Arm Resistance Band Row Repeat 3x
4 x 20 Supermans w/1-second hold 4 x 6-8 Single Arm Row, Cable or Dumbbell (Heavy) 45 sec rest
Day 4 - Friday, January 4, 2019
1-2 mile run 5 x 1 min plank (superset)
5 x 50 mountain climbers Rest 45 sec, Repeat 3x
Day 5 - Saturday, January 5, 2019
4x20 Lunges (each leg) 4x20 Tuck Jumps 4x20 Prisoner Squats 4x20 Lateral Lunge/leg 4x20 Sandbag Front Squats
Day 6 - Sunday, January 6, 2019
Mobility/Yoga
Day 7 - Monday, January 7, 2019
Rest Day
Week 2: Monkey Bars
Day 8 - Tuesday, January 8, 2019
Dead Hang - 4 Min Accumulated Time 15 Shoulder Press (Dumbbells, Band, Sandbag, Rock, etc) 12 Lateral Raise (Dumbbells, Band, Sandbag, Rock, etc) 40 Push Up Position Shoulder Tap 20 High Row (light weight) Repeat 3x
Day 9 - Wednesday, January 9, 2019
30 Seconds Jumping Jacks 30 Seconds Switch Kicks 30 Seconds Butt Kicks 30 Seconds Power Squats 3x12 Diamond Pushups 3x12 Sandbag Press 3x12 Feet Elevated Pushup 3x20 Bench Dips Repeat 4x
Day 10 - Thursday, January 10, 2019
20 Kettlebell Deadlifts 4x10 Eccentric Pull-Ups 4x Farmer’s ISO Holds 20 Superman w/1-second ISOhold 10 Assisted Pull-Up Repeat 3x
Day 11 - Friday, January 11, 2019
2 mile run 1 min plank, Forearms to Hands 50 mountain climbers Repeat 5x
Day 12 - Saturday, January 12, 2019
10 Squat Jumps 10 Side Lunges each leg 20 Box Jump 10 Hip Raises 40 yard Bear Crawl Repeat 4x
Day 13 - Sunday, January 13, 2019
Mobility/Yoga
Day 14 - Monday, January 14, 2019
Rest Day
Week 3: Rope Climb
Day 15 - Tuesday, January 15, 2019
Test Day: Record total reps per exercise (How did you do vs, Day 1?!) Max Burpees in 5 Minutes Max Body Weight Jump Squats 5 Minutes Max Sandbag Slams 5 Minutes Max Pushups in 5 minutes Max Tuck Jumps in 5 Minutes Dead Hang, Accumulated time of 5 Min - How many times did you drop?
Day 16 - Wednesday, January 16, 2019
15 Medicine Ball Burpee 10 Burpee Pullup 20 Wide to Narrow Pushups Alternating 10 Bodyweight Dips 20 Overhead Sandbag Tricep Press Failure Standard Pushups Repeat 3x
Day 17 - Thursday, January 17, 2019
10 Chin ups 30sec Farmers Walk 20 DB Sumo Deadlift 20 Deadbugs 5 KB Goblet Squat Repeat 3x
Day 18 - Friday, January 18, 2019
2 mile Spartan Pancake Run 1:00 min plank, Alternating Single Leg 50 mountain climbers Repeat 4x
Day 19 - Saturday, January 19, 2019
10/leg linear sandbag step-Ups 12/leg lateral sandbag step-ups Repeat 5x for Time
Day 20 - Sunday, January 20, 2019
Mobility/Yoga
Day 21 - Monday, January 21, 2019
Rest Day
Week 4: Bucket Carry
Day 22 - Tuesday, January 22, 2019
Farmers Carry - 6 Min Accumulated Time, break up sets as you wish 15 Bent Over Rows 12 Standing Lateral Raises 15 Sandbag Shoulder Press 12 Shoulder Taps 15 Lat Pulldown Repeat 4x
Day 23 - Wednesday, January 23, 2019
10 Lateral Burpee Box Jump 10 Jumping Pull-Ups 50M Bear Crawl 10 Banded Face Pull 10 DB Curtsy Lunge (each leg) Repeat 3x
Day 24 - Thursday, January 24, 2019
8 Ring Rows 8 Weighted Shoulder Taps 8 (Each Leg) OH SA DB Walking Lunges 8 Hollow Rocks 8 Renegade Row Repeat 5x
Day 25 - Friday, January 25, 2019
(Bodyweight) Lateral Shuffle Banded Pull Aparts Banded Squat Jumps Plank Up Downs Repeat 3x; :20 on, :20 off each exercise
Day 26 - Saturday, January 26, 2019
Run 400M 10 DB Thrusters 10 Push Ups 10 Box Jumps 10 Shoulder Taps Repeat 3x
Day 27 - Sunday, January 27, 2019
Mobility/Yoga
Day 28 - Monday, January 28, 2019
Rest Day
Week
Day 29 - Tuesday, January 29, 2019
12 Cal Row 12 Deadlift 12 Burpees over bar/db’s 12 Sit Ups AMRAP: 20 Min
Day 30 - Wednesday, January 30, 2019
10 DB Front Rack Alternating Reverse Lunges 10 3 Point Stance Row 10 Cuban Press :30 Plank Hold Repeat 3x
Day 31 - Thursday, January 31, 2019 - Test Day
Test Day: Record total reps per exercise (How did you do vs, Day 1?!) Max Burpees in 5 Minutes Max Body Weight Jump Squats 5 Minutes Max Sandbag Slams 5 Minutes Max Pushups in 5 minutes Max Tuck Jumps in 5 Minutes Dead Hang, Accumulated time of 5 Min - How many times did you drop?
