Super Spartan Training Plan: Day 9 - HIIT

Super Spartan Training Plan: Day 9 - HIIT
Presented by Spartan Training®

As you continue to gain more endurance, you need to be able to push yourself longer and further, Spartan. Today, we do just that.

We introduced a jog interval into our High Intensity Interval Training (HIIT) last week. This week, we increase that moderate-range duration.

What type of exercise do you enjoy for your HIIT? Have you been sprinting? Jumping rope? Find a challenging, but enjoyable technique. Maybe today’s a day where you hop in a pool and become familiar with getting your head wet. Remember, Spartans love their dunk wall pictures. Getting comfortable in the water now will make you more confident when the photo opportunity comes around.


Dynamic Warm Up

Main Set:

5 minute jog (6-7 RPE)

20 Rounds:

  • :30 Sprint (9 RPE)
  • :60 Jog (6-7 RPE)
  • :30 Rest (0-3 RPE)

Finishing with one final sprint interval.

2-minute cooldown jog (7 RPE)

*Sprint and Jog is a relative term. Perform any cardio that can be done at as a sprint and as a steady state level. On your rest, you can come to a complete rest or you can challenge yourself to maintain a walk/ slow pace.

Cool Down

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. Depending on what form of HIIT you did, your muscle tightness may vary. Use soreness and body aches as a guide to find the right muscle groups to release.