Spartan Workout Program

Day 6

“YOU WILL NOT LIKE THIS”

Warm up well before getting on the bike.  You should stretch the hip flexors and quads very well.  You might also want to do a warm-up on the bike. 

1:00min Bike (slow)

30sec Bike Sprint (as fast as you can go)

1:00min Bike

30sec Bike Sprint

1:00min Bike

30sec Bike Sprint

1:00min Bike

30sec Bike Sprint

1:00min Bike

30sec Bike Sprint

1:00 min Bike

15sec Bike Sprint

1:00 min Bike

15sec Bike Sprint

1:00 min Bike

15sec Bike Sprint

1:00 min Bike

15sec Bike Sprint

1:00 min Bike

15sec Bike Sprint

1:00 min Bike

15sec Bike Sprint

1:00 min Bike

15sec Bike Sprint

1:00 min Bike

15sec Bike Sprint

1:00 min Bike

15sec Bike Sprint

5:00 Bike (slow, cool down)

10 Box Jumps

Rest

10 Box Jumps

Rest

10 Box Jumps

30sec Hamstring hold each leg (need partner)

30sec Hip Flexor hold each leg (need partner

Rest 1:00

30sec Hamstring hold each leg (need partner)

30sec Hip Flexor hold each leg (need partner

Rest 1:00

1:00min Wall-Sit

Rest 1:00

1:00min Wall-Sit

Rest 1:00

1:00min Wall-Sit

Rest 1:00

1:00min Wall-Sit

Rest 1:00