Monday's workout, designed by Spartan Coach Trevor Franklin, is called The Long Haul for a reason. This EMOM workout will keep you pushing as hard and as long as you can handle. You'll perform a series of exercises for a prescribed number of reps in one minute, and then rest for the minute's remaining time. The first few rounds have some baked-in additional rest, but don't get too comfortable — rest times decrease as you progress. Continue until you can't complete a full round, and you have your benchmark. Franklin scored 12 rounds. Think you can beat it?
After you crush The Long Haul, we have four additional 20-minute workouts designed to boost your mental and physical endurance.
What are the benefits of endurance workouts?
Building endurance is great for crushing your next Spartan race, but it also has virtually unlimited benefits to your everyday life and training schedule.
Decreased muscular imbalances
Decreased risk of injury
Improved cardiovascular health
Increased strength and muscular endurance
Improved stamina and ability to do everyday activities, like climbing stairs
01
Workout: The Long Haul
Perform the following circuit as many times as you can. Start with 60 seconds of rest after round 1 and decrease your post-round rest by 10 seconds after each round. By round 7, you should have no rest between all remaining rounds.
10 squat thrusts
10 jump lunges
10 jumping jacks
02
Workout: Dumbbell Sprint
Complete 3 rounds of each mini circuit before moving onto the next with no rest. The goal is to complete the entire 9-round workout as fast as you can.
Circuit I
10 bent-over rows
50 jumping jacks
Circuit II
10 chest presses
75 jumping jacks
Circuit III
10 curl-to-presses
100 jumping jacks
03
Workout: Full-Body Change Up
Perform all of the required exercises.
1 squat thrust
10 deadlifts
2 squat thrusts
10 shoulder presses
3 squat thrusts
10 sumo squats
4 squat thrusts
10 push-ups
5 squat thrusts
10 high plank low rows
6 squat thrusts
10 single-leg RDLs
7 squat thrusts
10 bent-over tricep kickbacks
8 squat thrusts
10 hammer curls
9 squat thrusts
10 plank jacks
10 squat thrusts
04
Workout: Kettlebell Drop-Down
Two separate EMOM (every minute on the minute) workouts, where you'll need one kettlebell. The first circuit is 10 minutes and the second is 6 minutes. Perform the required reps of each exercise and rest the remainder of each minute, repeating the circuit until you hit the required time.
Circuit I - 10-minute EMOM
10 KB swings
5 bodyweight jump squats
4 shoulder presses (each side)
Circuit II - 6-minute EMOM
8 KB squats
8 bodyweight walking lunges
8 push-ups
05
Workout: AMRAP It Up
Do as many rounds of the below circuit as you can in 20 minutes with no rest between rounds.
10 weighted squats
10 plank shoulder taps
10 push-ups
10 mountain climbers
10 weighted reverse lunges