Spartan Beast Training Plan: Day 1 - Pulling

Spartan Beast Training Plan: Day 1 - Pulling
Presented by Spartan Training®

Welcome to your new Spartan Beast Training program, Spartans. This plan features Spartan Race-approved workouts. As we progress into our Spartan Race Beast training, our intention is to continue to build on your previous training from our last 28-day program, the Spartan Race Super training plan. If at any point in time during this program you see noticeable weaknesses, please refer back to our pulling days from our last program.

During this training program, our main goal is to significantly strengthen your grip and to increase your mileage. This program is designed based on obstacle specificity and building your obstacle immunity. Not only will you walk into your Spartan Race Beast with an increase in strength and cardiovascular endurance, but you will also have a significant increase in your grit and your determination. These Spartan Beast Training workouts will prepare you your next Spartan.

Spartan Beast Training Workout

This workout is designed in supersets. Complete each exercise with a corresponding number once before beginning back at the start of the set. Adequate sets, repetitions, and intervals are listed based on the aim of each exercise. All exercises in this Spartan Race workout can be done with a Spartan Pancake. 


Dynamic Warm Up

Main Set

1 - Dead Hang to Pull Up - 4x5 with 10 Second Hold  (RPE 8)

1 - Bear Crawl - 4x:30 (RPE 8)

Minimize your rest between exercises. 0-30 Seconds Max.

2 - Dead Lift - 4x8 (RPE 8-9)

2 - Bent Over Row - 4x8 (RPE 8-9)

2 - Single Arm Farmers Carry Uphill - 4x100m (RPE 8-9)

Rest: 30 seconds between sets

3 - Walking Lunge with Goblet Hold - 4x8 (RPE 8-9)

3 - Bench Pull Over - 4x8 (RPE 8-9)

3 - Body Saw - 4x8 (RPE 8-9)

Rest: 30 seconds between sets

Burn Out

  1. Sprint 100 m (RPE 9)
  2. Hanging Leg Raise x8 (RPE 8-9)
  3. Bucket Carry 100 m (RPE 8-9)

Perform 4 Sets. If possible, do not rest between sets.

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness. 

Ready for tomorrow?

Spartan Beast Training Plan: Day 2: HIIT

Upcoming Spartan Race Schedule