Pre-Rock Spartan Training

  • When:09/22/12
  • QIC: Tiger Rag
  • The PAX: Runstopper, Renaldo, Pretty Boy Quarterback, Purple People Eater, McGee, and Donkey Kong (2nd half)

Pre-Rock Spartan Training

Six men answered the call for a Big Boy workout to prep for the Beast.


Warm Up

  • Half mile warm up jog to bottom of Rea.


THANG, Pt. 1 – Hill Intervals

  • 10 sec sprint up hill toward 51, 10 sec merkins.  Repeat for 10 sets total.
  • 20 sec sprint, 20 sec merkins.  Repeat for 5 sets total.
  • 30 sec sprint, 30 sec merkins.  Repeast for 3 sets total.
  • 2 min recovery
  • 20 sec sprint, 20 sec merkins.  Repeat for 5 sets total.
  • 30 sec sprint, 30 sec squats/flutter/merkins.  Repeat for 3 sets total
  • 60 sec sprint.
  • Mosey to base of Entrance 4.  Sprint hill.


THANG, Pt. 2 – Weighted Hill Work

Grab bag of goodies from the back of the Toyo: 45 lb plates, 35 lb plates, 25 and 30 lb dumb bells, 45 lb kettlebell, and the Body Bag (Pretty Boy QB’s Heavy Bag, at approx. 125 lbs).

Grab one or more and mosey to bottom of hill, rotate through stations of:

  • Weighted lunges uphill
  • Overhead press and hold walks/sprints
  • Steering wheels (weight in front, straight arm)
  • Pancakes
  • Plate Inchworms
  • Body Bag carry
  • Uphill hairburners (of course)
  • Plank walks up/downhill
  • Dumb bell bear crawls
  • End with hill sprint, backwards hill sprint, backwards bear crawl, backwards lunge, overhead weighted hill sprint.

No COT…head straight to playground to join Pax for Rock workout.


  • The goal was to up intensity and duration with a nod toward  Beast prep.  An 0600 start and roll straight into normal Rock workout.
  • We’ll dial it back 30-60 min earlier next week.  Keep an eye out for Pre-blast info.

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Pretty Boy Quarterback
Pretty Boy Quarterback
11 years ago

Whew. Good one this am.

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