Spartan Beast Training Plan: Day 20 - Endurance

If you can complete today's workouts, you can complete your Spartan Beast.

This is the final long run of your Spartan Race Beast training. Use today to push yourself a little bit faster for a little bit longer. Today is the most beneficial run in your Beast preparation. This workout will push you to that finish line.

Workout

Perform this exercise in a sequence.

Warm-Ups:

Dynamic Warm Up

Main Set:

Jog 5% – 1.5 mile (7 RPE)

6 Rounds of Monkey Bars (or just hang on a bar for 6 intervals)

Run 0% Incline -2 miles (7 RPE)

Lunges – x15 each leg

Run 5% – 1 mile (7 RPE)

15 Bear Crawl (each leg) up hill/ up stairs/ incline

Walk 15% Incline with pancake/ bucket – 1/4 mile (7 RPE)

Walk/ Jog 15% Incline without weight – 1/2 mile (7 RPE)

Walk 15% Incline with pancake/ bucket – 1/4 mile (7 RPE)

Walk/ Jog 15% Incline without weight – 1/2 mile (7 RPE)

15 Pull Ups

Run 10% Incline – 1.5 mile (7 RPE)

5 Rounds of Side Monkey Bars/ 15 Grip Release Hang

Run 7.5% – 1 mile (7 RPE)

15 Hanging Leg Raise

Run 5% – 1 mile (7 RPE)

400 yard Farmers Carry

Jog 15% – 1 mile

15 Pancake Lateral Slam

Run 0% – 2 mile ( 7 RPE)

10 Burpees

Run – 2 mile (7 RPE)

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Ready for tomorrow?

Spartan Beast Training Plan: Day 21

Start from the beginning?

Spartan Beast Training Plan: Day 1

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.