Stadium Sprint Training Plan: Day 1 - Pulling
Today, we kick off a 28-day boot camp to get you ready for a Spartan Stadium Sprint training plan. We begin with improving your capacity to pull yourself forward toward that finish line.
Pulling is a cornerstone of Spartan training. Whether you’re climbing up a rope or just carrying groceries up the stairs, your posterior chain (back side of your body) is constantly active.
With today’s workout, your primary focus should be steady, controlled motions emphasizing form and consistency. Use the Perceived Exertion Scale (RPE) to choose weights and techniques specific to your skill level. The exercises should be challenging, but not unmanageable. We've built this workout using a Spartan pancake for resistance, but you can also use a kettlebell, traditional sandbag, or most anything, really. Click each exercise to view a demonstration that shows proper technique. Always perform each movement in a controlled and strict manner.
This workout consists of supersets of exercises specifically tailored to be effective in the obstacles and the layout of the Spartan Race Stadium Series. When supersetting, rest periods should be kept to a minimum to encourage an elevated heart rate throughout training.
Pancake Swings - 6 Sets of 30 seconds work, 15 seconds rest at a 7 RPE
1 - Pullups - 4 Sets of 5 Reps - 8 RPE- Beginner = Band Assisted or Jumping
- Intermediate - Body Weight
- Advanced = Towel or Rope Pull Ups
1 - Deadlifts - 4 Sets of 6 Reps - 8 RPE. Can use pancake.
2 - Double Arm-Farmer's Carry - 4 Rounds of 100 meter Walks - 7 RPE (Advanced - Try Single Arm) Tip: Make sure to keep your torso upright and your hips and shoulders square. (Note this is not part of super-set.)
3 - Bent Over Row - 4 Sets of 10 Reps - 7 RPE. (Intermediate-Advanced: Try holding the pancake in one hand.)
3 - Lat Pull Down - 4 Sets of 10 Reps - 7 RPE. (If you do not have access to a Lat Pull Down machine, hold a towel or a light band overhead in both hands, and pull your elbows to inside while the towel or band lowers to your chest.)
3 - Lunges - 4 Sets of 10 Reps (Each Leg) - 7 RPE
- Beginner - Body Weight
-Intermediate - Spartan Pancake at Side
- Advanced - Spartan Pancake overhead.
Cardio Burn Out
Incline Treadmill/ Hill walking - 4 Rounds- ¼ mile incline walking with your Spartan bucket or pancake
- ¼ mile incline walking with no weight
- End with one final (5th) round of ¼ mile incline walking
(Try to keep your RPE between 8-9 throughout this final burn out.)
Pull out your favorite Acumobility SPARTAN Ball or Acumobility SPARTAN Eclipse Roller. Spend anywhere from 30 seconds to 3 minutes on each muscle, depending on tightness.
Today, you will want to release your:- Lats (under your shoulder blades)
- Pecs (below the front of your shoulder socket)
- Calfs (lower leg)
- Hamstrings (back of upper leg)
A more advanced Spartan may also require a hip flexor releases just above your front hip bone.
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