Friday, March 17

No training today

Saturday, March 18
Warm-up: The Astronaut with ec

Spartan Trials: Day 23 lv 3

Finisher:
10 minutes of Stair Climbing with a weighted vest
Stretching

The Astronaut was done as warm-up. I did the push-ups as decline push-ups and the lunges as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

Spartan Trials Day 23 Part 1:
Pull-ups (dead hang): 7/5/4/3/3
Chin ups: 5 reps with a negative chin-up (60 sec rest between each rep). 1 rep (30 sec)/ 1 reps (25 sec)/2(20 sec)
5 * 20 rep dumbbell curls (2*12kg)
2 * 20 chest expansions done with a power stretch band
Barbell curls: 40 reps (10 kg)

Barbell and dumbbell curls were done with wrist weights (2*1,5kg)

Part II was done with wrist weights (2*1,5kg)

Sunday, March 19
WOD: Gladiolus with ec
Run (Hills) - total time; 32:38; 6,02km; 5'25"; HR 159 bpm; TE 3,8

Finisher:
20 chest expansions
Stretching



I felt fatigued after yesterday's strength workout and didn't have access to my weights today so I decided to do Gladiolus after my run instead of Spartan Trials. Gladiolus has been on my to-do list for some time and it didn't disappoint me.

Push-ups: 25/8/5/6/8(2). The numbers tells its story

Monday, March 20
Warm-up: The Astronaut with ec

Spartan Trials: Day 24 lv 3 (1min rest between sets)

Finisher:
10 minutes of Stair Climbing with a weighted vest
20 push-ups with weighted vest (Pushers)

The Astronaut was done as warm-up. I did the push-ups as decline push-ups and the lunges as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

Part II: 60 seconds on each leg
Part III: 3 min

You are 1 day ahead of me

Tuesday, March 21
Warm-up: The Astronaut
Spartan Trials: Day 25 lv 3 - done with ankle and wrist weights
Finisher:
2*20 chest expansions
Lower back workout

Todays Spartan Trials lived up to its name: "Hidden Strength".

The first set was the toughest. Then I got info the Zone and finished one set after another. I took a small pause to catch my breath between push-ups and shoulder taps and shoulder taps was done as 2*20 reps. Normally I use plank-to-lunges as an active rest when done in workouts but 40 reps couldn't be called active rest. They were brutal

Lower back as a finisher was perfect to ease up my lower back.

Part II: 3*1 min wall-sit

Wednesday, March 22
No training

Thursday, March 23
Warm-up:
Run (Christianshavn Voldene) - total time; 28:48; 5,1km; 5'39"; HR 151 bpm; TE 3,4
10 minutes of Stair Climbing with a weighted vest
Spartan Trials: Day 26 lv 3

I had a good run and I did Spartan Trials part I after my run.

Part II was done in the evening. The up-and down planks were tough as always

Friday, March 24
No training

Saturday, March 25
Warm-up: The Astronaut with ec
Spartan Trials: Day 27 lv 3

The Astronaut was done as warm-up. I did the push-ups as decline push-ups and the lunges as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each).

Spartan Trials Day 27 Part 1:
Pull-ups (dead hang): 7/5/4/3/3/3
Chin ups: 5 reps with a negative chin-up (60 sec rest between each rep). 1 rep (30 sec)/2 reps (25 sec)/1 (20 sec)
5 * 20 rep dumbbell curls (2*12kg) / 1*13 reps / 1*7 reps
2 * 20 chest expansions done with a power stretch band
Barbell curls: 40 reps (10 kg)

Barbell and dumbbell curls were done with wrist weights (2*1,5kg)

Part II was done with wrist weights (2*1,5kg)

Sunday, March 26
Warm-up:
Run (Hills) - total time; 35:12; 6,04km; 5'50"; HR 152 bpm; TE 3,5

Spartan Trials: Day 28 lv 3

Finisher:
Iron Bar

Monday, March 27
No training

Tuesday, March 28
Warm-up: The Astronaut with ec

Spartan Trials: Day 29 + Day 30 lv 3

Finisher:
10 minutes of Stair Climbing with a weighted vest

The Astronaut was done as warm-up. I did the push-ups as decline push-ups and the lunges as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each).

Today was my final day of Spartan Trials. Day 30 is one of my favorites - a straight forward push-ups and squats routine. I did it with my weighted vest to get the special Spartan feeling

Spartan Trials - remarks
So this was the second time I did Spartan Trials - this time on level 3.

I really enjoy this program and it pushed me really hard. I have to admit I had totally forgotten how tough the program is especially with its emphasis on the core and shoulders. A lot of plank and shoulder exercises done with ankle and wrist weights takes its toll. Especially the last 10 days were tough. Day 21 and Day 25 almost broke me and I was close to giving up. But I carried it through. I had two thoughts in my mind during these workouts: "It will be at least a year before I do this again and I'm accountable to the Hive" Almost 10 days have gone by now and it is now only a distant memory so I am almost (only almost) ready to give it another run .

The "back and bicep" focus days have resulted in visible results also because I modified the days to put an extra workload on these days. I have become stronger and my upper body have become more vascular.

All in all Spartan Trials is a perfect program if you want to become stronger and more toned. You can easily modify the program so it suits your current fitness level. First time I did Spartan Trials I did it on level 2 with ankle and wrist weights. This time I did it on level 3 with ankle and wrist weights and did the Astronaut as a warm-up and modified the "back and bicep" days.

Onwards

Thanks for the review, Sundance!
I also consider the Spartan Trials as a really challenging program, despite its difficulty rating of 3. It's mentally tough as well as physically, and I also remember getting some definitely visible results at the end of it. I'm glad you benefited from it a second time round!