Upload
kevin-klober-thomas
View
12
Download
0
Tags:
Embed Size (px)
DESCRIPTION
Entrenamiento Espartano de 30 dias
Citation preview
Sprint (1 min) Active recovery (2 min)
Repeat x4
60 min on your feet - Run (2 km) then hike until remaining time has ended.
AMRAP20 - 20 squats + 20 meter bear crawl + 80 meter bucket carry
DAY 4
Yoga.
Try quinoa chia porridge!Morning: EMOM20 - 1 All-Out
broad jump + 2 pull ups + 3 burpees
Evening: 2 km AFAP
Rock climbing, mountain biking, swimming, rowing, or sport of choice
(45 min)
Relax and eat some kale chips! 4 km run - Run 2 km All-Out in between two 1 km jogs.
SPRINT RUN & HIKE
SQUATS, CRAWL & CARRY YOGA
JUMP, PULL UPS & BURPEES
SPORT OF CHOICE RECOVER RUN
Max pull ups or dead hang time Burpee test (5 min)
Run (2 km)
PULL UPS, BURPEES & RUN
PRE-TESTING DAY 1 DAY 2
DAY 3 DAY 5
DAY 8DAY 7DAY 6
KEY TERMS
AMRAP20 : As Many Reps As Possible in 20 minutes
EMOM20 : Every Minute On The Minute for 20 minutes
AFAP : As Fast As Possible
ICON KEY
Wall Climb
Rope Climb
Bucket Carry
Terrain
Barbed Wire Crawl
Pancake Carry
SPARTAN UP!
Sprint (1 min) - 2 min recovery
Repeat x6. Then repeat while carrying a bucket or sandbag.
Run (5 km) - Run 2 km All-Out twice. In between, jog 1 km.
90 minutes on your feet - Run (4-8 km) then walk or hike until
remaining time has ended.
6 burpees + 12 knees to elbows + 25 sandbag squats + 48 sandbag
walking lunges per leg
Repeat x4
Meditate (atleast 5 min)
Round out the day with some baked salmon with herbs!
Morning: 100 meter bear crawl AFAP + 25 pull ups + 25 sandbag squats + 25 push ups + 25 knees to elbows +
100 meter bucket carry.
Evening: Time trial (3 km)
Rock climbing, mountain biking, swimming, rowing, or sport of choice
(50 min)
SPRINT & BUCKET CARRY RECOVER
RUN RUN & HIKEBURPEES, KNEES TO
ELBOWS, SQUATS & LUNGES
MEDITATESPARTAN UP! GOOD LUCK... SPORT OF CHOICE
Recovery day.Morning: Repeat x10 - 30 sec
All-Out sprints. Rest 3 min per repetition.
Evening: Trail run (4 km)
SPRINTS & TRAIL RUN
DAY 12 DAY 13 DAY 14
DAY 15 DAY 16 DAY 17
DAY 18 DAY 19 DAY 20
75 min on your feet - Run (4 km) Walk or hike until remaining time
has ended.
AFAP - 10-9-8-7-6-5-4-3-2-1 reps of push ups, pull ups, and
knees to elbows.
Get a message, take a spa day.
Fuel up with some protein-rich avocado egg salad!
RUN & HIKE PUSH UPS, PULL UPS & KNEES TO ELBOWSSPA DAY
DAY 9 DAY 10 DAY 11
Do hot yoga.
Then, try a Spartan green juice!Morning: Repeat x10 - 30 sec All-Out sprints. Rest 3 min
per repetition.
Evening: Interval trail run (4 km)
Run easy (2 km) Run All-Out (4 km)
Run easy (2 km)
Start your recovery off right with the avocado banana smoothie!
Sprint (4 min) Active recovery (2 min)
Repeat x4
120 minutes on your feet - Run (at least 8-12 km) then walk or hike
until remaining time has ended.
Max pull ups or dead hang time Burpee test (5 min)
Run (2 km)
YOGA SPRINTS & TRAIL RUN
RUN RECOVER SPRINT
RUN & HIKE PULL UPS, BURPEES & RUN
Perform 30 pull ups, broken as needed. Then EMOM - All-Out
broad jump + 5 burpees
Repeat x3
PULL UP, JUMP & BURPEES
DAY 24 DAY 25 DAY 26
DAY 27 DAY 28 DAY 29
DAY 30 POST-TESTING
Put your feet up and feast on these garlic roasted brussel sprouts!
Heavy Carry (1 min) Active recovery (2 min)
Repeat x8
90 minutes on your feet - Run (atleast 6-10 km) then walk or hike until
remaining time has ended.
RECOVER HEAVY CARRY RUN & HIKE
DAY 21 DAY 22 DAY 23
FIND YOUR RACE
www.spartanraceuk.uk