ICON KEY

Wall Climb

Barbed Wire Crawl

Rope Climb

Pancake Carry

Bucket Carry

SPARTAN UP!

AMRAP20 : As Many Reps As

Possible in 20 minutes
EMOM20 : Every Minute On The
Minute for 20 minutes
AFAP : As Fast As Possible

Terrain

PRE-TESTING

KEY TERMS

DAY 1

DAY 2

PULL UPS, BURPEES & RUN

SPRINT

RUN & HIKE

Max pull ups or dead hang time

Burpee test (5 min)
Run (2 km)

Sprint (1 min)
Active recovery (2 min)

60 min on your feet - Run (2 km) then

hike until remaining time has ended.

DAY 3

SQUATS, CRAWL
& CARRY
AMRAP20 - 20 squats + 20 meter
bear crawl + 80 meter bucket carry

DAY 6

Repeat x4

DAY 4

YOGA
Yoga.
Try quinoa chia porridge!

DAY 7

DAY 5

JUMP, PULL UPS

& BURPEES
Morning: EMOM20 - 1 All-Out
broad jump + 2 pull ups + 3 burpees
Evening: 2 km AFAP

DAY 8

SPORT OF CHOICE

RECOVER

RUN

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.

DAY 9

DAY 10

DAY 11

RUN & HIKE

PUSH UPS, PULL UPS

& KNEES TO ELBOWS

SPA DAY

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.

DAY 12

SPRINTS & TRAIL RUN

Morning: Repeat x10 - 30 sec
All-Out sprints. Rest 3 min per
repetition.
Evening: Trail run (4 km)

DAY 15

RUN
Run (5 km) - Run 2 km All-Out twice.
In between, jog 1 km.

DAY 18

MEDITATE
Meditate (atleast 5 min)
Round out the day with some
baked salmon with herbs!

DAY 13

Fuel up with some protein-rich

avocado egg salad!

DAY 14

SPRINT & BUCKET

CARRY

RECOVER

Sprint (1 min) - 2 min recovery

Recovery day.

Repeat x6. Then repeat while

carrying a bucket or sandbag.

DAY 16

RUN & HIKE

90 minutes on your feet Run (4-8 km) then walk or hike until
remaining time has ended.

DAY 19

SPARTAN UP! GOOD LUCK...

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)

DAY 17

BURPEES, KNEES TO
ELBOWS, SQUATS & LUNGES
6 burpees + 12 knees to elbows +
25 sandbag squats + 48 sandbag
walking lunges per leg
Repeat x4

DAY 20

SPORT OF CHOICE
Rock climbing, mountain biking,
swimming, rowing, or sport of choice
(50 min)

DAY 21

DAY 22

DAY 23

RECOVER

HEAVY CARRY

RUN & HIKE

Put your feet up and feast on these

garlic roasted brussel sprouts!

Heavy Carry (1 min)

Active recovery (2 min)

90 minutes on your feet - Run (atleast

6-10 km) then walk or hike until
remaining time has ended.

DAY 24

PULL UP, JUMP

& BURPEES
Perform 30 pull ups, broken as
needed. Then EMOM - All-Out
broad jump + 5 burpees
Repeat x3

Repeat x8

DAY 25

DAY 26

YOGA

SPRINTS & TRAIL RUN

Do hot yoga.

Morning: Repeat x10 - 30 sec

All-Out sprints. Rest 3 min
per repetition.

Then, try a Spartan green juice!

Evening: Interval trail run (4 km)

DAY 27

RUN
Run easy (2 km)
Run All-Out (4 km)
Run easy (2 km)

DAY 30

RUN & HIKE

120 minutes on your feet - Run
(at least 8-12 km) then walk or hike
until remaining time has ended.

DAY 28

DAY 29

RECOVER

SPRINT

Start your recovery off right with

the avocado banana smoothie!

Sprint (4 min)
Active recovery (2 min)
Repeat x4

POST-TESTING

PULL UPS, BURPEES & RUN

Max pull ups or dead hang time
Burpee test (5 min)
Run (2 km)

FIND YOUR RACE

www.spartanraceuk.uk