Welcome to your last run of your Spartan Race Beast training. Today, we are cutting our distance in half from last week. With this decrease in mileage though, can you push your speed with each interval?
Go out today and challenge yourself. Use today as your own Spartan Race. You are your only competition. Let’s see if you can reach a new personal record on pace, strength exercises, and/ or in your self-confidence to take you into your new program on Monday.
Jog 5% – 1 mile (7 RPE)
3 Rounds of Monkey Bars (or just hang on a bar for 3 intervals)
Run 0% Incline -1 miles (7 RPE)
Lunges – x8 each leg
Run 5% – 1 mile (7 RPE)
8 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 – 1/4 mile (7 RPE)
8 Pull Ups
Run 10% Incline – 1 mile (7 RPE)
3 Rounds of Side Monkey Bars/ 8 Grip Release Hang
Run 7.5% – 1 mile (7 RPE)
Run 5% – 1/4 mile (7 RPE)
100 yard Farmers Carry
Jog 15% – 1/4 mile
Run 0% – 1 mile ( 7 RPE)
Run – 1 mile (7 RPE)
Foam Roll any muscles you feel excessive soreness or tightness
Ready for tomorrow?
Start from the beginning?
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