WOD
 | Sat, Jun 20 |  |
| Spartan Training - Baseline | 12 Minute Run Test | Spartan Baseline |
Spartan Training - Baseline(Check In) Week 1 — Spartan Baseline Day Goal Establish a starting point for running, grip, carries, and general Spartan fitness. Warm-Up — 20 Minutes 2 Rounds -200m easy jog -10 walking lunges -10 air squats -10 scap pull-ups -20-second dead hang -10 inchworms -10 glute bridges Running Prep -2 x 50m high knees -2 x 50m butt kicks -2 x 50m A-skips -2 x 100m build-up runs at 60-70% Movement Prep With an empty or light sandbag: -10 sandbag deadlifts -10 sandbag bear-hug squats -10 step-ups (24/20) -50m sandbag carry Workout Part 1 — 12-Minute Run Test 12-minute max distance run Athletes run as far as possible in 12 minutes. Record total distance. Rest 5-8 minutes after the run. Workout Part 2 — Spartan Baseline 3 Rounds For Time -400m run -20 sandbag step-ups -100m sandbag carry -10 burpees -30-second dead hang Standards Step-ups may be done with sandbag on shoulder, bear hug, or no load if needed. Dead hang time may be accumulated. Sandbag carry can be shoulder carry, bear hug, or back rack. Record: Time Sandbag weight Any scaling used Cooldown — 10 Minutes Easy Walk -400m slow walk Mobility 1 minute per side couch stretch 1 minute per side calf stretch 1 minute per side pigeon stretch 1 minute child’s pose 10 slow deep breaths lying on back
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Spartan Training
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