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4 Weeks to Get Spartan Race Ready

This four-week program designed by Andrew Read will improve strength, endurance, and power to get you ready for an obstacle course race.

Andrew Read

Written by Andrew Read Last updated on January 31, 2015

Week 1, Day 1

Workout Focus: Movement and recovery from the weekend.

A.

Crawl forward and back 10m + Brettzel x 5 breaths each side

Side Crawl x 10m each way + Kettlebell Armbar x 5 breaths each side

Crab Crawl forward and back x 10m + Plank x 60 seconds

Lateral Ape x 10m each way + Cossack Stretch x 5 each leg

Shrimp Walk forward and back x 10m + Bridge x 5 reps with a 5 second hold on each

B.

Week 1, Day 1

Workout Focus: Movement and recovery from the weekend.

A.

Crawl forward and back 10m + Brettzel x 5 breaths each side

Side Crawl x 10m each way + Kettlebell Armbar x 5 breaths each side

Crab Crawl forward and back x 10m + Plank x 60 seconds

Lateral Ape x 10m each way + Cossack Stretch x 5 each leg

Shrimp Walk forward and back x 10m + Bridge x 5 reps with a 5 second hold on each

B.

Crawl forward and back x 10m + Plank x 60 seconds

Side Crawl x 10m each way + Push Ups x AMRAP. Repeat for three rounds

Crab Crawl forward and back x 10m + Two Hand Swings x 20. Repeat for three rounds

Lateral Ape x 10m each direction + Get Up x 1/1/repeat for three rounds

Sled Push x 20m + Farmers Walk @ bodyweight. Repeat for three rounds.

Week 1, Day 2

A. Session 1

Focus – upper body strength, upper body strength endurance.

Warm Up:

  • Overhead Face the Wall Squats 2 sets x 5
  • Bodyweight Squats 2 sets x 10
  • Lunge Walk forward and back x 10m x 2
  • Crawl forward and back x 10m x 2
  • Stretch whatever needs stretching for five to ten minutes.

1A. Handstand Push Ups x as many reps as possible (AMRAP)

1B. Weighted Pull Ups x 5

1C. Hanging Leg Raises x AMRAP

Repeat for 5 rounds, resting as much as needed to get your reps.

2A. Push Ups x AMRAP. Pick a version that limits you to 10 reps per set.

2B. Chin Ups x AMRAP.

2C. Hollow Body Hold x 60 seconds

Repeat for three rounds, resting a minute between each.

3A. Burpees x 10

3B. Sled Push x 10m

3C. Rope Climb x 1

AMRAP in 20 minutes.

B. Session 2

Focus – fast running, anaerobic fitness.

Warm Up:

1.2km easy run.

Then:

  • 3 x 200m hard/ 200m easy
  • 3 x 400m hard/ 400m easy

Cool Down:

1.2km easy run.

Aim to make the 200s and 400s at above race pace.

Week 1, Day 3

A. Session 1

Focus – leg strength, power endurance.

Warm Up:

  • Overhead Face the Wall Squats 2 sets x 5
  • Bodyweight Squats 2 sets x 10
  • Lunge Walk forward and back x 10m x 2
  • Crawl forward and back x 10m x 2
  • Stretch whatever needs stretching for five to ten minutes.

1A. Single Leg Deadlift 2 sets x 5

1B. Goblet Squat 2 sets x 5

2A. Back Squat 1 x 10 @ 50%, 2 x 5 @70% then 5 x 3 @ 80% of 1RM.

3A. Step-ups holding KBs in the rack position x 10 each leg

3B. Sled Push x 20m

3C. Single Leg Glute Bridges on bench x 5 each leg

3D. Single Leg Calf Raises x 20 each leg

Repeat for three rounds

Circuit:

All exercises performed for 30 seconds, with 15 seconds rest before next exercise:

  • Push Ups
  • KB Snatch L
  • KB Snatch R
  • Burpees
  • KB One Hand Swing L
  • KB One Hand Swing R
  • Mountain Climbers
  • KB Two Hand Swing
  • Squat Jumps

Rest one minute at end of circuit and perform four total rounds.

B. Session 2

Focus – aerobic running.

5-8km easy run

Week 1, Day 4

A. Session 1:

Focus – power endurance.

Warm Up:

Lunge walk forward and back x 10m

Crawl forward and back x 10m

Sled Push x 10m

Sled Pull x 10m

Repeat for five rounds

Deadlift x 10 @ body weight + row 500m. Rest three minutes between rounds. Perform five rounds.

Burpees x 10 on the minute for 10 minutes.

B. Session 2:

Focus – aerobic running.

5-8km easy running on undulating terrain.

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

Focus – movement and recovery from the weekend.

Warm up:

  • Kettlebell Armbar x 5 breaths each side
  • Towel Toe Touch x 10
  • Couch stretch x 2mins each side
  • Hip Flexor Stretch x 10 breaths each side
  • Bridge x 5 five-second holds

Repeat sequence.

  • Crawl forward and back x 10m + Pump stretch (Downward Dog into Cobra) x 10 + Get Up x 1/1. Repeat for three rounds.
  • Side Crawl x 10m each way + upper body rolls x 3/3 + Windmills x 3/3. Repeat for three rounds.
  • Crab Crawl forward and back x 10m + Cook hHip Lift x 5/5 + Cossack Stretch x 5/5. Repeat for three rounds.

Then:

  • Double Kettlebell Press x 30 seconds + Overhead Hold for 30 seconds. Repeat for four rounds. No putting the weights down until the four rounds are completed.
  • Bodyweight Squat x 30 seconds + hold bottom position of the squat for 30 seconds. Repeat for four rounds.
  • Perform one push up every ten seconds for two minutes, holding the top position of the push up for the rest of the time.

Week 2, Day 2

Session 1

Focus – upper body strength, upper body strength endurance.

Warm up:

  • Overhead face the wall squats 2 sets x 5
  • Body weight squats 2 sets x 10
  • Lunge walk forward and back x 10m x 2
  • Crawl forward and back x 10m x 2

Stretch whatever needs stretching for five to ten minutes.

A.

  • 1A. Handstand push ups x AMRAP
  • 1B. Weighted pull-ups x 5
  • 1C. Hanging leg raises x AMRAP
  • Repeat for 5 rounds, resting as much as needed to get your reps. Increase weight used on pull-ups from last week.

B.

  • 2A. Push-ups x AMRAP. Pick a version that limits you to 10 reps per set.
  • 2B. Chin ups x AMRAP.
  • 2C. Hollow body hold x 60 seconds
  • Repeat for three rounds, resting a minute between each. Make sure to get more total chins this week than last.

C.

AMRAP in 20 minutes:

  • 3A. Double Kettlebell Clean x 10
  • 3B. Burpees x 10
  • 3C. Rope Climb x 1

Session 2

Focus – fast running, anaerobic fitness.

Warm up:

1.2km easy run.

Then :

  • 4 x 200m hard/ 200m easy
  • 4 x 400m hard/ 400m easy

Cool down:

1.2km easy run.

Aim to make the 200s and 400s at above race pace.

Week 2, Day 3

Session 1

Focus – leg strength, power endurance

Warm Up:

  • Overhead face the wall squats: 2 sets x 5
  • Body weight squats: 2 sets x 10
  • Lunge walk forward and back x 10m x 2
  • Crawl forward and back x 10m x 2
  • Stretch whatever needs stretching for five to ten minutes.

A.

  • 1A. Single leg deadlift 2 sets x 5
  • 1B. Goblet squat 2 sets x 5

B.

  • 2A. Back squat 1 x 10 @ 50%, 2 x 5 @70% then 4 x 4 @85% 1RM of 1RM.
  • 3A. Step-ups holding KBs in the rack position x 10 each leg

C.

  • 3B. Sled push x 20m
  • 3C. Single leg glute bridges on bench x 5 each leg
  • 3D. Single leg calf raises x 20 each leg

Repeat for three rounds.

D.

Circuit:

All exercises performed for 30 seconds, with 15 seconds rest before next exercise.

  • Push ups
  • Kettlebell (KB) snatch L
  • KB snatch R
  • Burpees
  • KB one hand swing L
  • KB one hand swing R
  • Mountain climbers
  • KB Two hand swing
  • Squat jumps

Rest one minute at end of circuit and perform five total rounds.

Session 2

Focus – aerobic running

5-8km easy run.

Week 2, Day 4

Session 1:

Focus – power endurance.

Warm up:

  • Lunge walk forward and back x 10m
  • Crawl forward and back x 10m
  • Sled push x 10m
  • Sled pull x 10m

Repeat for five rounds

A.

  • Kettlebell snatch x 10/10
  • Run 400m
  • Rope climb x 1

Perform as many rounds as possible in 20 minutes

B.

Burpees x 12 on the minute for 10 minutes.

Session 2:

Focus – aerobic running.

5-8km easy running on undulating terrain.

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

Focus – movement and recovery from the weekend.

A.

Crawl forward and back 10m + Brettzel x 5 breaths each side

Side crawl x 10m each way + kettlebell armbar x 5 breaths each side

Crab crawl forward and back x 10m + plank x 60 seconds

Lateral ape x 10m each way + Cossack stretch x 5 each leg

Shrimp walk forward and back x 10m + bridge x 5 reps with a 5 second hold on each

B.

Crawl forward and back x 10m + Plank x 60 seconds

Side crawl x 10m each way + push-ups x AMRAP. Repeat for three rounds

Crab crawl forward and back x 10m + two hand swings x 20. Repeat for three rounds

Lateral ape x 10m each direction + get up x 1/1/repeat for three rounds

Sled push x 20m + farmers walk @ body weight. Repeat for three rounds.

Week 3, Day 2

Session 1

Focus – upper body strength, upper body strength endurance.

Warm up:

  • Overhead face the wall squats: 2 sets x 5
  • Body weight squats 2 sets x 10
  • Lunge walk forward and back x 10m x 2
  • Crawl forward and back x 10m x 2
  • Stretch whatever needs stretching for five to ten minutes.

A.

  • 1A. Handstand push ups x AMRAP
  • 1B. Weighted pull-ups x 5
  • 1C. Hanging leg raises x AMRAP

Repeat for 5 rounds, resting as much as needed to get your reps. Increase weight used on pull-ups from last week.

B.

  • 2A. Push-ups x AMRAP. Pick a version that limits you to 10 reps per set.
  • 2B. Chin ups x AMRAP.
  • 2C. Hollow body hold x 60 seconds

Repeat for three rounds, resting a minute between each. Make sure to get more total chins this week than last.

C.

  • 3A. Rope climb x 1
  • 3B. Sled pull x 1
  • 3C. Burpees x 10

AMRAP in 20 minutes.

Session 2

Focus – fast running, anaerobic fitness.

Warm up:

1.2km easy run.

A.

  • 3 x 200m hard/ 200m easy
  • 3 x 400m hard/ 400m easy
  • 3 x 200m hard/ 200m easy

B.

Cool down:

1.2km easy run.

Aim to make the 200s and 400s at above race pace.

Week 3, Day 3

Session 1

Focus – leg strength, power endurance.

Warm up:

  • Overhead face the wall squats 2 sets x 5
  • Body weight squats 2 sets x 10
  • Lunge walk forward and back x 10m x 2
  • Crawl forward and back x 10m x 2
  • Stretch whatever needs stretching for five to ten minutes.

A.

  • 1A. Single leg deadlift 2 sets x 5
  • 1B. Goblet squat 2 sets x 5

B.

2A. Back squat 1 x 10 @ 50%, 2 x 5 @70%, 2 x 3 @ 80% then 5 x 2 @ 90% 1RM 1RM.

C.

  • 3A. Step-ups holding kettlebells (KB) in the rack position x 10 each leg
  • 3B. Sled push x 20m
  • 3C. Single leg glute bridges on bench x 5 each leg
  • 3D. Single leg calf raises x 20 each leg

Repeat for three rounds.

D.

Circuit:

All exercises performed for 30 seconds, with 15 seconds rest before next exercise.

  • Push ups
  • KB snatch L
  • KB snatch R
  • Burpees
  • KB one hand swing L
  • KB one hand swing R
  • Mountain climbers
  • KB Two hand swing
  • Squat jumps

Rest one minute at end of circuit and perform six total rounds.

Session 2

Focus – aerobic running

5-8km easy run.

Week 3, Day 4

Session 1

Warm up:

  • Lunge walk forward and back x 10m
  • Crawl forward and back x 10m
  • Sled push x 10m
  • Sled pull x 10m

Repeat for five rounds

A.

AMRAP in 30 minutes:

  • Rope climb x 2
  • Burpees x 20
  • Run 400m

B.

Row 4 x 500m with three minutes rest between rounds.

Session 2:

Focus – aerobic running.

5-8km easy running on undulating terrain.

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

Focus – movement and recovery from the weekend.

Crawl forward and back 10m + Brettzel x 5 breaths each side

Side crawl x 10m each way + Kettlebell Armbar x 5 breaths each side

Crab crawl forward and back x 10m + Plank x 60 seconds

Lateral ape x 10m each way + Cossack Stretch x 5 each leg

Shrimp walk forward and back x 10m + Bridge x 5 reps with a 5 second hold on each

Week 4, Day 2

Session 1:

Focus – upper body strength.

Warm up:

  • Overhead face the wall squats 2 sets x 5
  • Body weight squats 2 sets x 10
  • Lunge walk forward and back x 10m x 2
  • Crawl forward and back x 10m x 2
  • Stretch whatever needs stretching for five to ten minutes.

A.

Two Rounds:

  • 1A. Handstand Push Ups x AMRAP
  • 1B. Weighted Pull Ups x 5
  • 1C. Hanging Leg Raises x AMRAP

Session 2:

Warm Up

1.2km easy run.

Then :

1 x 200m hard/ 200m easy

1 x 400m hard/ 400m easy

Cool down:

1.2km easy run.

Aim to make the 200s and 400s at above race pace.

Week 4, Day 3

Session 1.

Focus –power endurance.

Warm up:

  • Overhead face the wall squats 2 sets x 5
  • Body weight squats 2 sets x 10
  • Lunge walk forward and back x 10m x 2
  • Crawl forward and back x 10m x 2
  • Stretch whatever needs stretching for five to ten minutes.

Circuit:

All exercises performed for 30 seconds, with 15 seconds rest before next exercise.

  • Push ups
  • KB snatch L
  • KB snatch R
  • Burpees
  • KB one hand swing L
  • KB one hand swing R
  • Mountain climbers
  • KB Two hand swing
  • Squat jumps

Rest one minute at end of circuit and perform two total rounds.

Session 2

Focus – aerobic running.

10-15min easy run.

Week 4, Day 4

Rest and get ready to kick ass.

Click on the number below that corresponds to the week of training you’re in.

Andrew Read

About Andrew Read

Andrew Read is like that old guy in the Rocky movies - he has a funny accent, hates everyone, and no one ever knows if he's happy or sad. But just like Mickey, he knows training.

Even back in grade school his teachers would complain he was spending too much time reading bodybuilding magazines or trying new exercises in the gym. These days nothing has changed and even after a lifetime of competitive martial arts and some time spent in special forces he still maintains that same passion for increasing human performance, especially that go all day, out run a zombie, live in an apocalyptic wasteland kind of fitness.

Having been a Master RKC, Andrew is recognised as one of the best kettlebell trainers in the world.His specialty is elite performance and he has been involved with training three world BJJ champions.

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