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.

Workout A: On 2 days this

week complete 5 rounds
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.

Workout A: On 2 days this

week complete 5 rounds
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.

FOUNDATION RUNNING PACE KEY

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

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

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