How Our Unbreakable Training Programs Work
Our various training programs are simple, effective, and will push you harder as you progress from week to week.
Related: This Training Team Will Help You Run Your Best and Fastest Race Ever
When you’re training for any Unbreakable event, you want a mix of cardio workouts each week, in addition to strength training. Within a typical training plan, each week’s structure will be split between days of cross training, which includes strength and conditioning, endurance, athleticism, speed, agility, and quickness (SAQ), along with days of cardio that consist of different splits between recovery-type cardio, long, slow-distance (LSD) cardio, and one or two days of speed work/compromised running.
Program Directions:
Commit to any Unbreakable event this year.
Complete the appropriate training program.
Post your progress to Instagram with the hashtag #SpartanRace.
Crush your event.
Example Warm-Ups and Cooldowns
Warm-Up for Cross Training Workouts
Run in Place x30s
Heel to Toe Rocks x10
Ankle Rotations x5 each direction, each side
Calf Raises x10
Hip Hinge x6
Dynamic Quad Stretch x6 each side
Leg Swings Side-to-Side x6 each side
Leg Cradle x6 each side
Side Lunge x6 each side
BW Deep Squat x6
World's Greatest Stretch x6 each side
Shoulder Corkscrew x6 each side
Y, T, W, L x6
Neck Stretch (30 sec)
Wrist Mobility
Body Taps: Shoulders, hips, knees, ankles (3 rounds)
Warm-Up for CRE/Conditioning Workouts
10-min full-body stretching, jogging, walking, etc.
Cooldown (end of the day)
5-10 min of mobility, breath work, meditation, and/or journaling
A Free Week of Workouts to Get You Started
A Training Week with Coach Olga Torres
Day 1: Cross Training
WORKOUT: 35-min full body
SAQ Ladder: 3 rounds
In, in, out, out
Lat in, in, out, out
Scissors
3 rounds; 30s on/30s off
Rear-loaded bear
Air Squats
Bodyweight/Resistance Band Overhead Press
Rest 1 min
Bear ISO Hold
Wall Sit
Low Plank
Rest 1 min
Bear Callouts
Hip Hinge
Side Plank
Day 2: CRE/Conditioning
WORKOUT:
Beginner: 1-min walk/1-min run for 30 min
Intermediate: 1-min tempo/1-min jog/walk (can be adapted to ski erg, bike, or rower)
Day 3: Cross Training
WORKOUT: 35-min full-body
SAQ Ladder: 3 rounds each
Hop Scotch
Hip Switch
Snake
3 rounds: 30s on/30s off
Pendulum Lunge
Lateral Ape
Rest 1 min
Alt Hand-Staggered Push-Up
Crab Toe Touch
Superman Hold
Rest 1 min
Jump Squats
Side-Lying Tricep Press
Lemon Squeezers
Day 4: Active Recovery
30-min jog/walk/bike; good stretch
Day 5: Cross Training
WORKOUT: 35-min full-body
SAQ Ladder: 3 rounds each
Cross in Front
Cross Behind
Two-Step
3 rounds: 30s on/30s off
Bear Toe Touches
MB Lateral Steps
Max Dead Hang
Rest 1 min
Eccentric Pull-Ups
Burpees
BW/Resistance Band Wood Chop
Rest 1 min
Alligator/Spiderman Crawl
Speed Skaters
Day 6: LSD Cardio
Perform your cardio of choice (running, ski erg, bike, rower) at a conversational pace for 40-45 min.
Day 7: Active Recovery
Perform stretching, yoga, 3 rounds of 10-min guided breathing, and do a cold plunge or take a cold shower for 3 min.
