Workout of the Day: STRENGTH: September 11, 2017

The Spartan Sprint race is 3+ miles and is good for everyone, beginner obstacle racers all the way to expert. This distance takes stamina, speed, and strength.

This week our main focus in preparing for a Sprint will be cardiovascular fitness and muscular strength, equally balanced for upper body, leg, and core strength.

Warm-up

10 minutes Skip, high knee jog, skip side to side, skip front to back, jog

Sprint Strength Circuit:

Part I Shouldered Walking Lunges w/Pancake Per Leg 4 x 15 Shouldered Split Lunge Jumps w/Pancake (Switch Shoulders Half Way) 4 x 30 Bear Crawl 4 x 25 yards Push-Ups 4 x 20 Rest 2 minutes

Plank Shoulder Taps 2 x 30 seconds Flutter Kicks 2 x 30 seconds Rest 1 minute

Part II (:30s) Max Intensity Sprints, rest 1:00m between rounds. Repeat, 8-10 times in total.

Cool Down

Stretch Foam Roll

Variations:

Beginner Version: Reduce sprints to (:20s). Advanced Version: Increase the circuit to 5 rounds.