Rich B

This is one of our more race-specific weeks. Keep the movements simple, controlled, and safe. We are practicing transitions while tired. Movement workout Complete 2–3 rounds: 2 minutes easy run/walk 10–15m bear crawl 10–15m crab walk 8 walking lunges per side 5–8 burpees 6–8 light wall step-overs or controlled step-ups Optional 6–8 light sandbag ground-to-shoulder reps Do not practice spear throws unless you have a safe, appropriate setup and clear instruction. Running homework: choose one...

Keep building with controlled, repeatable work. This week supports your Spartan Stadion preparation without adding unnecessary fatigue. Movement workout Complete 3 rounds: 8–10 reverse lunges per side 30–40-second elbow plank 15–20 air squats 10 dead bugs per side or 20–30-second tuck hold 8–12 incline push-ups or regular push-ups Running homework: choose one Workout A: Track 2 x 1,200 meters at a controlled tempo with 400 meters easy between. Workout B: Road or treadmill 30 minutes easy,...

We are now in the middle of the plan. This week is about keeping the legs strong and the trunk stable without chasing unnecessary fatigue. Movement workout Complete 3 rounds: 10 walking lunges per side 30-second elbow plank 15 air squats 20–30-second tuck hold, hanging optional, or 8–10 dead bugs per side 8–12 push-ups or incline push-ups If you want an additional pulling exercise, add 8–12 ring rows or TRX rows. Running homework: choose one Workout A: Track 3 x 1,000 meters, controlled and...