2016ElementalTrainingPlan All PDF

JAN
2016
WEEK FOUNDATION LIVE + COMMIT
1 2 Days: Accumulate 4 min. Climb at least

in high push up + do 12 flights of stairs
Jog 1+ miles. 40 squats this week. this week.
Commit to giving up
the one habit or food
2 Days: that you KNOW is
Accumulate 6 min. Climb at least
2 Jog 5 min. on,

1 min. off for
30+ total min.
in high push up + do
80 squats this week.
24 flights of stairs
this week.
harming your health
the most.
Examples: sugar,
alcohol, late night
eating, vending
machines, fast-food,
smoking. Everyone
Carry something has their vice!
3 3 Days: Accumulate 8 min.

heavy up at least
Jog 2+ miles. 12 flights of stairs Each time you’re
this week. tempted, do your
FIRE or WIND work-
out of the week again
3 Days: Carry something
4
Accumulate 10 min.
Jog 5 min. on, heavy up at least
1 min. off for 24 flights of stairs
this week.
40+ total min.
Watch videos of these Spartan exercises in the Training section of spartan.com

Follow @spartansgxtraining on Instagram for daily tips.
FEB
2016

2 Days:
Jog 3+ miles. Accumulate 3 total min.
1
Accumulate 60
of dead-hanging + carry
1 Day: Spartan push ups
something heavy up at
+ 300 lunges.
Run 4 min. on, 1 min. least 9 flights of stairs.
off for 40+ total min.
Commit to going the
extra mile and doing
1 Day: more than what’s
required or expected
Jog 4+ miles. Accumulate 90
Accumulate 6 total min.
of you.
2 2 Days:
Run 4 min. on, 1 min.
Spartan push ups
+ 400 lunges.
of dead-hanging + carry
something heavy up at
least 12 flights of stairs.
Ideas: Park 1–2
miles from work and
off for 40+ total min. walk the rest of the
way. Go above and
beyond on a work
2 Days: project. Help some-
Accumulate 3 total min. body in need, maybe
Jog 4+ miles.
3
Accumulate 120 of active-hanging OR 20 somebody that you
Spartan push ups pull-ups + carry some- want to join you on
1 Day:
+ 500 lunges. thing heavy up at least this program. Run
Run 3 min. on, 1 min. 24 flights of stairs. farther or do a few
off for 40+ total min. extra push ups.
Your life, your choice.

1 Day:
Accumulate 6 total min.
Jog 5+ miles.
4
Accumulate 150 of active-hanging OR 30
Spartan push ups pull-ups + carry some-
2 Days:
+ 600 lunges. thing heavy up at least
Run 3 min. on, 1 min. 24 flights of stairs.
off for 40+ total min.

MAR
2016

2 Days: Steady State
Jog 5+ miles each day.
Accumulate as many
1
2 Days: Intervals Accumulate 100 Pull-Ups as you can
a) 6 – 8 reps of 4 min. moderate, Burpees and 100 yds. this week (modified as
1 min. easy of Bear Crawls. needed) plus do 200
Sandbag Squats.
b) 6 – 8 reps of 2 min. hard,
1 min. easy.

Jog 6+ miles each day. Commit to raising
Accumulate as many
Accumulate 125 awareness of the
2
2 Days: Intervals
Push-Ups as you can
a) 6 – 8 reps of 4 min. moderate, Burpees and 125 yds. movement. Don’t be
this week plus do 400
1 min. easy of Bear Crawls. shy. Carry a sandbag
Sandbag Lunges.
into a coffee shop or
b) 6 – 8 reps of 2 min. hard,
1 min. easy.
work meeting. Wear
a weight vest while
you mow your lawn.
Jog 6+ miles each day.
Accumulate as many Do your push ups in
3
2 Days: Intervals Accumulate 150 line at the grocery
Pull-Ups as you can
a) 6 – 8 reps of 4 min. moderate, Burpees and 150 yds. store. Be bold. Share
this week plus do 200
1 min. easy of Bear Crawls. your experiences at
Sandbag Squats.
b) 6 – 8 reps of 2 min. hard, #spartantraining
1 min. easy.
Recharge Week
4
Accumulate 100 Each day do 10 Pull-Ups,
2 Days:
Burpees and 100 yds. 20 Push Ups, 30 Squats,
Jog 5+ miles, easy. of Bear Crawls. and 40 Lunges.
FOUNDATION RUNNING PACE KEY

Easy: Conversational Exertion | Moderate: Broken Conversational | Hard: Single Syllables Only

APRIL
2016
WEEK EVOLVE LIVE + COMMIT
Workout A: On 2 days this

week complete 10 rounds
of exercises 1–4. This week:
1. 5 pull-ups OR accumulate a This week: climb 36 flights of stairs,
1-min. dead hang taking two steps at a time
Accumulate 12
1 if you can. In addition,

2. 10 push-ups
total miles at an
3. 15 walking lunges, each side.
easy pace and carry two heavy dumb-
4. 50-yard bear crawl complete four, hard, bells after one of your
400-meter sprints. workouts until your grip
Workout B: On 1 day this week, gives out. Aim for 7 – 8
do 7 burpees as fast as possible min. to exhaustion.
on the minute every minute for
20 min.

of exercises 1–3.
This week:
1. 25 Hand-Release push-ups
This week: drap a hand towel
2. 50 squats
Accumulate 14 over a pull-up bar and
3. 75-yard ARMY crawl
2 Workout B: On 1 day this week,

complete 3 rounds of exercises 1–2:
total miles at an
easy pace and
complete five, hard,
accumulate 10 minutes
of dead hanging from it.
In addition, carry a 30 to
Start each day with
a 5-min. cold shower.
It does not have to be
400-meter sprints. 70-pound sandbag for freezing, but colder
1. 20 Lunge Hops a total of one mile. is better.
2. 20 Walking Lunges
3. 20 Push-Ups, 10 second hold Our running program
at the top each rep. this month is designed
to start adding some
real volume your aerobic
base. Remember that
an “easy” pace is
conversational, if you
Workout A: On 2 days this use a Tom-Tom to track
week complete 10 rounds your heart rate subtract
of exercises 1–4. This week: your age from 180 for an
estimate of where your
1. 5 pull-ups OR accumulate a This week: climb 48 flights of stairs, heart rate should be for
1-min. dead hang taking two steps at a time “easy” efforts.
Accumulate 16
3
2. 10 push-ups if you can. In addition,
total miles at an
3. 15 walking lunges, each side. carry two heavy dumb-
easy pace and
4. 50-yard bear crawl bells after one of your
complete six, hard,
workouts until your grip
400-meter sprints.
Workout B: On 1 day this week, gives out. Aim for 7-8
do 9 burpees as fast as possible min. to exhaustion.
on the minute every minute for
20 min.

of exercises 1–3.
1. 25 Hand-Release push-ups This week:

This week: drap a hand towel
2. 50 squats
Accumulate 10 over a pull-up bar and
4
3. 75-yard ARMY crawl
total miles at an accumulate 10 minutes
Workout B: On 1 day this week, easy pace and of dead hanging from it.
complete 3 rounds of exercises 1–2: complete six, hard, In addition, carry a 30 to
400-meter sprints. 70-pound sandbag for a
1. 20 Lunge Hops total of one mile.
2. 20 Walking Lunges
3. 20 Push-Ups, 10 second hold
at the top each rep.


MAY
2016
Workout A: On 2 Days this week,

complete 8 rounds of “ON / OFF”
Intervals of 30:30 seconds each of:
1. Lunge Jumps
2. Push Ups (Knee cannot touch the
This week:
floor at all during 30 seconds, hold Climb at least 36 flights
This week: of stairs this week, goal
high push-up during breaks.)
Accumulate 4 miles is to take two steps at
1
3. Burpees
at a medium pace, 6 a time. Plus, after one
*aim to maintain a constant number miles at a easy pace, of your workouts, carry
of reps every set. and run four, hard, two heavy dumbbells
600 meter sprints. until your grip gives out,
Workout B: On 1 day this week, target is 7– 8 mintues to
as fast as possible, complete:
exhaustion.
1. 100 Pull-Ups/10-minute Dead Hang
2. 200 Push-Ups
3. 300 Squats
Workout A: On 2 days this week

complete 2 rounds of complexes
1 through 3 with 2 minutes of rest
between each.
1. 5 “Hard” Broad Jumps +

This week: This week:
100m Sprint
Accumulate 6 miles Accumulate 10 minutes of
2
2. 10 Clapping Push-Ups +
at a medium pace, 6
30 Squat Jumps Dead Hanging this week,
miles at a easy pace,
3. 200m “hard” sprint + plus, carry a 30 – 70lb
and run four, hard,
400m “moderate” 600 meter sprints. sandbag 1-mile.
Workout B: On 1 day this week, 3

sets of a 100yd walking lunge, rest
2 minutes between each set. Then
do 100 Burpees for time.
Start each day with a 5
minute cold shower and
Workout A: On 2 Days this week, 10 minutes of meditation
complete 8 rounds of “ON / OFF” and deep breathing.
Intervals of 30:30 seconds each of:
1. Lunge Jumps
This week:
2. Push Ups (Knee cannot touch the
This week: Climb at least 48 flights
floor at all during 30 seconds, hold
of stairs this week, goal
high push-up during breaks.) Accumulate 2 miles at
is to take two steps at
3
3. Burpees a hard pace, 4 miles
a time. Plus, after one
*aim to maintain a constant number at a medium pace, 4
of your workouts, carry
of reps every set. miles at a easy pace,
two heavy dumbbells
and run four, hard,
until your grip gives out,
Workout B: On 1 day this week, 600 meter sprints.
target is 7– 8 mintues to
as fast as possible, complete: exhaustion.
1. 100 Pull-Ups/10-minute Dead Hang
2. 200 Push-Ups
3. 300 Squats

complete 2 rounds of complexes
1 through 3 with 2 minutes of rest
between each.
1. 5 “Hard” Broad Jumps + This week:

100m Sprint Accumulate 4 miles at This week:
4
2. 10 Clapping Push-Ups + a hard pace, 4 miles Accumulate 10 minutes of
30 Squat Jumps at a medium pace, 4 Dead Hanging this week,
3. 200m “hard” sprint + miles at a easy pace, plus, carry a 30– 70lb
400m “moderate” and run four, hard, sandbag 1-mile.
600 meter sprints.
2 minutes between each set. Then
do 100 Burpees for time.


JUNE
2016

complete the following as fast as
possible in good form.
1. 20 Hand-Release Burpees
2. 100 12” step-ups
3. 50 12” step-ups with a Sandbag
1
(F35/M50lbs)
Accumulate 6 miles at Climb 10 flights of stairs
4. 20 Hand-Release Burpees a hard pace, 12 miles per day, goal is to take
5. 100 12” step-ups at a easy pace. two steps at a time.
(F35/M50lbs)
Workout B: On 1 day this week

complete 100 Burpees “for time”
goal is under 10 min.

week complete 3 rounds of each
complex, two min. rest between
each complex.
1.5 “Hard” Broad Jumps + This week:

100m Sprint + 1 min. rest. Accumulate 5 min. per
This week:
day of High Push Up
2
2. 10 Spider Push Ups + 30 Squat Accumulate 6 miles at
Jumps + 1 min. rest. holds this week, plus,
a hard pace, 12 miles
carry a 30-70lb sandbag
3. 800m run + 1 min. rest. at a easy pace.
at least 2-miles, broken
up as needed.
2 min. between each set. Then do
3 sets of 30 Burpees with 1 min.
between each. Do 10 Hand-Release
Burpees before each
meal and take all
phone calls standing
up or walking!
complete the following as fast as
possible in good form.
1. 20 Hand-Release Burpees
2. 100 12” step-ups
3
(F35/M50lbs)
Accumulate 8 miles at Climb 10 flights of stairs
4. 20 Hand-Release Burpees per day, goal is to take
5. 100 12” step-ups at a easy pace. two steps at a time.
(F35/M50lbs)
Workout B: On 1 day this week

complete 100 Burpees “for time”
goal is under 10 min..

week complete 3 rounds of each
complex, two min. rest between
each complex.
1. 5 “Hard” Broad Jumps + This week:

100m Sprint + 1 min. rest. Accumulate 5 min. per
This week:
day of High Push Up
4
2. 10 Spider Push Ups + 30 Squat Accumulate 8 miles at
Jumps + 1 min. rest. holds this week, plus,
3. 800m run + 1 min. rest.
carry a 30-70lb sandbag
at a easy pace.
at least 2-miles, broken
up as needed.
2 min. between each set. Then do
3 sets of 30 Burpees with 1 min.
between each.


JULY
2016
WEEK STRENGTH LIVE + COMMIT
This week:
On 2 days this week
This week: Accumulate 100
1
complete 4 rounds of: 1-min.
Accumulate 6 miles at Spider Push Ups,
Dead hang + 5-minute “non-
a hard pace, 12 miles 100 Squats, &
stop” bucket carry. Then,
at a easy pace. 100 Hand-Release
run 4x800m
Burpees.
Start each day with a

On 3 days this week 5 minute cold shower
This week:
complete 10 rounds of the This week: and a 3-minute High-
Accumulate 300 Push
2 following, as fast as possible,

resting as needed: 30s Dead
Hang + 15 Sandbag Squat
Accumulate 6 miles at
at a easy pace.
Ups, 300 Walking
Lunges, & 300
Burpees.
Push Up Hold.
Mid Month Tip:

to Press Hand-Release
Burpees can be
slightly less meta-
bolically challenging
This week: than “Race Burpees”
On 2 days this week
This week: Accumulate 100 but add a critical
3
complete 4 rounds of: 1-min.
Accumulate 8 miles at Spider Push Ups, element of upper
Dead hang + 5-minute “non-
a hard pace, 12 miles 100 Squats, & body strength you’ll
stop” bucket carry. Then,
at a easy pace. 100 Hand-Release be glad you earned
run 4x800m
Burpees. by mile 5, 9, or 12 at
your next Race!!
On 3 days this week

This week:
complete 10 rounds of the This week:
Accumulate 300 Push
4 following, as fast as possible,

resting as needed: 30s Dead
Hang + 15 Sandbag Squat
at a easy pace.
Ups, 300 Walking
Lunges, & 300
Burpees.
to Press


AUG
2016
This week:
On 3 days this week This week:
1
Accumulate 100
complete 4 rounds of: 4-min. Accumulate 6 miles at
Pull-Ups, 200 Squats,
“non-stop” bucket carry + a hard pace, 12 miles
& 100 Hand-Release
800m run. 1 min. rest at an easy pace.
Burpees.
Do 30 Push-Ups
and 30 Squats
This week: before each meal
This week:
Accumulate 100 and take all phone
2
On 2 days this week
complete: 5 rounds of: Pull-Ups, 200 Walking calls standing up
10 flights of stairs + 30 Burpees. Lunges, & 300 or walking!
at an easy pace.
Push Ups.
Mid Month Tip:
Doing some light
exercise before
meals, like push-ups
This week: and squats, can get
3
Accumulate 100 the flood flowing,
complete 4 rounds of: 4-min. Accumulate 8 miles
Pull-Ups, 200 Squats, relax you, and
“non-stop” bucket carry + at a hard pace, 12
& 100 Hand-Release improve your
800m run. 1 min. rest miles at an easy pace.
Burpees. body’s digestion
and blood sugar
response to food!
This week:
This week:
Accumulate 100
4
On 2 days this week
Accumulate 8 miles
complete: 5 rounds of: Pull-Ups, 200 Walking
at a hard pace, 12
10 flights of stairs + 30 Burpees. Lunges, & 300
miles at an easy pace.
Push Ups.


SEP T
2016

complete 3 rounds of: 100 reps This week: Accumulate 100
1 of 12” Box or Stair Step Ups

Carrying a Bucket + accumulate
30 Pull-Ups. Then, crawl/roll 100
Accumulate 8 miles
at a hard pace, 12
miles at a easy pace.
Spider Push Ups,
100 Squats, &
100 Hand-Release
yards for time. Burpees.
Run an easy mile

This week: every single morn-
This week:
Accumulate 300 ing, fasted before
2
On 2 days this week
Accumulate 8 miles
complete: 5 rounds of: Push Ups, 300 anything else!
at a hard pace, 12
20 flights of stairs + 20 Push Ups Walking Lunges, &
300 Burpees. Mid Month Tip:
Consistancy is
more important
than intensity.
On 3 days this week This week: Running 1-mile easy
complete 3 rounds of: 100 reps This week: Accumulate 100 every monring is a
3 of 12” Box or Stair Step Ups

Carrying a Bucket + accumulate
30 Pull-Ups. Then, crawl/roll 100
Accumulate 10 miles
at a hard pace, 10
Spider Push Ups,
100 Squats, &
100 Hand-Release
great way to kick
start a new routine
and “sneak in”
yards for time. Burpees. several more hours of
training each month!
This week:
This week:
Accumulate 300
4
On 2 days this week
Accumulate 10 miles
complete: 5 rounds of: Push Ups, 300
at a hard pace, 10
20 flights of stairs + 20 Push Ups Walking Lunges, &
300 Burpees.


OC T
2016
WEEK FOCUS LIVE + COMMIT

On 3 days this week
start the day with a 5–min. cold On 3 days this week
This week:
1
shower and end each day with a This week: carry a heavy-
Accumulate 200
10-min. closed-eye meditation. Accumulate 20 miles bucket one mile.
Pull-Ups, 400 Push
Fast for 12–16 hours by not at an easy pace. Do 10 Push Ups
Ups, and 600 Squats.
eating after dinner, until lunch each time you rest.
the following day.
On 3 days this week

start the day with a 5–min. cold
This week: On 3 days this week
shower and end each day with a This week:
2 10-min. closed-eye meditation.

Fast for 12–16 hours by not
eating after dinner, until lunch
Accumulate 20 miles
at an easy pace.
Accumulate 300
Hand-Release
Burpees.
do 100 Squat to
Overhead Presses
with the Bucket.
the following day.
On 3 days this week

This week:
shower and end each day with a Carry a heavy-
3
This week:
Accumulate 200
Pull-Ups, 400 Push
the following day.
On 3 days this week

This week:

Accumulate 20 miles
at an easy pace.
Accumulate 300
Hand-Release
Burpees.
do 100 Squat to
Overhead Presses
with the Bucket.
the following day.


NOV
2016

On 3 days this week
This week:
1
Accumulate 200
Pull-Ups, 400 Push
the following day.
On 3 days this week


Accumulate 25 miles
at an easy pace.
Accumulate 300
Hand-Release
Burpees.
do 100 Squat to
Overhead Presses
with the Bucket.
the following day.
On 3 days this week

This week:
3
This week:
Accumulate 200
Pull-Ups, 400 Push
the following day.
On 3 days this week

This week:

Accumulate 25 miles
at an easy pace.
Accumulate 300
Hand-Release
Burpees.
do 100 Squat to
Overhead Presses
with the Bucket.
the following day.


DEC
2016

On 3 days this week
This week:
1
Accumulate 200
Pull-Ups, 400 Push
the following day.
On 3 days this week


Accumulate 30 miles
at an easy pace.
Accumulate 300
Hand-Release
Burpees.
do 100 Squat to
Overhead Presses
with the Bucket.
the following day.
On 3 days this week

This week:
3
This week:
Accumulate 200
Pull-Ups, 400 Push
the following day.
On 3 days this week

This week:

Accumulate 30 miles
at an easy pace.
Accumulate 300
Hand-Release
Burpees.
do 100 Squat to
Overhead Presses
with the Bucket.
the following day.



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JAN

WEEK FOUNDATION LIVE + COMMIT

1 2 Days: Accumulate 4 min. Climb at least

2 Jog 5 min. on,

3 3 Days: Accumulate 8 min.

3 Days: Carry something

Watch videos of these Spartan exercises in the Training section of spartan.com

WEEK FOUNDATION LIVE + COMMIT

Your life, your choice.

Watch videos of these Spartan exercises in the Training section of spartan.com

WEEK FOUNDATION LIVE + COMMIT

2 Days: Steady State

FOUNDATION RUNNING PACE KEY

Watch videos of these Spartan exercises in the Training section of spartan.com

WEEK EVOLVE LIVE + COMMIT

Workout A: On 2 days this

1 if you can. In addition,

Workout A: On 2 days this

2 Workout B: On 1 day this week,

Workout A: On 2 days this

1. 25 Hand-Release push-ups This week:

FOUNDATION RUNNING PACE KEY

Watch videos of these Spartan exercises in the Training section of spartan.com

WEEK EVOLVE LIVE + COMMIT

Workout A: On 2 Days this week,

Workout A: On 2 days this week

1. 5 “Hard” Broad Jumps +

Workout B: On 1 day this week, 3

Workout A: On 2 days this week

1. 5 “Hard” Broad Jumps + This week:

FOUNDATION RUNNING PACE KEY

Watch videos of these Spartan exercises in the Training section of spartan.com

WEEK EVOLVE LIVE + COMMIT

Workout A: On 2 days this week

Workout B: On 1 day this week

Workout A: On 2 days this

1.5 “Hard” Broad Jumps + This week:

Workout B: On 1 day this week

Workout A: On 2 days this

1. 5 “Hard” Broad Jumps + This week:

FOUNDATION RUNNING PACE KEY

Watch videos of these Spartan exercises in the Training section of spartan.com

WEEK STRENGTH LIVE + COMMIT

Start each day with a

2 following, as fast as possible,

Mid Month Tip:

On 3 days this week

4 following, as fast as possible,

FOUNDATION RUNNING PACE KEY

Watch videos of these Spartan exercises in the Training section of spartan.com

WEEK STRENGTH LIVE + COMMIT

FOUNDATION RUNNING PACE KEY

Watch videos of these Spartan exercises in the Training section of spartan.com

WEEK STRENGTH LIVE + COMMIT

On 3 days this week This week:

1 of 12” Box or Stair Step Ups

Run an easy mile

3 of 12” Box or Stair Step Ups

FOUNDATION RUNNING PACE KEY

Watch videos of these Spartan exercises in the Training section of spartan.com

WEEK FOCUS LIVE + COMMIT

On 3 days this week

2 10-min. closed-eye meditation.