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Welcome! I’m proud to be teaming up with Spartan Australia to deliver

this obstacle specific program.

Whether it’s your first race and you’re needing guidance to best
prepare yourself or you’re long time veteran and you simply want the
competitive edge. My Spartan Program has been tried and tested to
deliver unreal results that will see you to victory!

The program is designed to cater for the Spartan BEAST race. The
program can be modified to suit your needs in terms of capabilities,
training history, specific equipment modifications etc.

If you need assistance with anything please reach out on my Instagram

@andrew_pap_ as i'm wanting to help.

Spartan, your training supplied involves:

• 2 x 3-week phases, involving 6 sessions
per week.
• 3 Gym Focused Sessions.
• 3 Cardio Sessions.

NOTE: The best program is the program that’s consistent and suits your
abilities. Whether your time poor or new to training, you need to set
realistic goals to what you can achieve in the lead up to your event.

If you’re needing further guidance, support and accountability click here

to gain access to my 365 program.

The Rate of Perceived Exertion ‘RPE’ is a scale below that we will

heavily rely on to convey what intensity to deliver at particular
components/sessions.

This will allow you to customise the stressors to suit your abilities and
require the correct stimulus for the wanted adaptation

Good luck Spartan,

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GYM SESSION 1
Squat/Hinge - Muscular Endurance/Grip Focus

Warm Up:
Rower/Ski Erg
Steady State
10-20mins
RPE 5/10

Component One: Component Two:

Week One EMOM 30sec Hang
Min 1: 10 Swings 30sec Farmers Hold @1/2 BW
Min 2: 10 Goblet Squats 5 Rounds
Min 3: 10 Step Ups Week 2 @ 75% BW
Min 4: 10 RDL Week 3 @ 100% BW
Min 5: 10 Cossack to Curtsy Effort 8/10
Min 6: 10 Cossack to Curtsy
•Progression to stay in 'active hang'
(5 Rounds) Effort 7/10
and farmers walk
Week Two (EMOM) Effort 8/10
• No rest between hang and farmers
Week Three (AMRAP) Effort 9/10

CARDIO SESSION 1
1km (run, row or ski) efforts @ 7/10
• Complete (10 Push Ups + 10 Squats x 3)
• 5 Rounds. Minimal to no rest. Preferably run.
• Record time of week 1,2,3 to track results.

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GYM SESSION 2
Rotation/Pull - Hypertrophy/Stability Focus

Warm Up:
Assault Bike
Steady State
10mins (Effort 5/10)

Component One: Component Two:

12 Dead Lifts @ 8/10 1. 12 Renegade Row
8.8 S/A KBell Swings 2. 12 Landmine Rotations
20 Dead Bugs 3. 6.6 S/L RDL to DBell Row
4 Rounds (4 Rounds)
Week 2: (9 Deadlifts @ 8/10)
Week 3: (6 Deadlifts @ 8/10)

CARDIO SESSION 2
500m effort @ 3km pace 1:1, 10 Rounds
Week 2: 400m @ 1km pace 1:1, 7-10 Rounds
Week 3: 400m @ 8/10 effort 1:2, 5-8 Rounds

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GYM SESSION 3
Push/Carry/Jumping/Grip Muscular Endurance Focus

Warm Up
12min Row Effort 6/10

Component One (Circuit) Component Two

Max reps for specified times below 200 Lunges
Week 1: 30:30 E2MOM (inc. 0:00)
Week 2: 60:30 20 lateral jumps + 10 DBell O/H Press
Week 3: 60:00 Effort 8/10 - meaning the weight used
4-5 Rounds is difficult.

1. DBell Floor Piston Press

2. Shoulder Carry (DBall or SBag)
3. Burpee Box Jumps
4. Heavy Farmers Carry w/ Squat
on every lap
5. Rest
*Both the carry on exercise 2 & 4
can be either 10 or 20m. As long
as it stays consistent.

CARDIO SESSION 3
90min Run - adding 10mins each
week. effort should be dictated by
the ability to maintain pace from
start to finish.

*every 15mins complete 20 Frog

Squats + 10 Burpees

* Duration will be dictated

by time available & training
history. Scale accordingly

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GYM SESSION 1
Carries/Cleans/Squats/Hang Focus

Warm Up:
5min Steady State Air Bike (nasal breathing)
Dynamic Movements

Component One: Component Two:

• 10 GTS (ground to shoulder) 5-10 Mixed Grip Pull Ups
• 20 Front Squats 10 Lateral Box Overs
• 30cals Assault Bike 10 Toes To Towel
• 40m Shoulder Carry 3 Rounds
x 5 Rounds • Quality of movement over speed.
• Deadball or Dumbbell
• Complete as quick as possible
• Efforts 7/10

CARDIO SESSION 1
9 x 1km @ 7-8/10 into Pinch Grip max metres
• Select weight plates that you can carry for at least 20m
• Rest after Pinch Carry. Ensure that rest remains the same throughout
all rounds.
• Record the time it takes to complete each 1km effort.
* Duration will be dictated
by time available &
training history. Scale
accordingly 6
GYM SESSION 2 Component One:
Push/Throw/Jump Focus 10 Sled Press
10 Slam Balls or DBell Snatches
TABATA Warm Up: 10 Explosive Step Ups or Plyo Lunges
10sec @ 8/10 4-5 Rounds
20sec @ 5/10 • Deadball or Dumbbell
on Assault Bike/Row • Complete as quick as possible
Week 4 (12 Rounds)
Component Two:
Week 5 (16 Rounds)
6 Depth Box Jump
Week 6 (20 Rounds)
8 O/H DBell Push Press
10 Dball Hang Cleans
4-5 Rounds
• Wk 5/6 increase weight or reduce
rest each week.
• Complete as quick as possible

CARDIO SESSION 2
Wk 4, 400m @ 7/10, 1:2, + 30 burpees 5 Rounds
Wk 5, 400m @ 7/10, 1:2, + 30 burpees 5 Rounds
Wk 6, 250m @ 10/10 1:5 5 Rounds
• ensure you record your time with each run
• maintain pace through out all efforts.

Component Two
Wk 4, 4800m @ 5km Pace
Wk 5, 8000m @ 5km Pace
Wk 6, 11200m @ 5km Pace
* Duration will be dictated by time available &
training history. Scale accordingly

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GYM SESSION 3
Agility Drills/Grip Focus

Warm Up:
Bike 10-15mins Effort 6-7/10
Agility specific (check Facebook)

Component One: (Agility Circuit) Component Two:

Format 1-3 1. 45 degree angle off the wall
1. Four Square Cone Drill Ladder 2. Reactive Jumps
2. 20 Side to Side Hops + 20 Front To Back 3. Zig Zag Cuts
3. 2 Triangle Cone Drill 4. Push Up Sprint @ Effort 9/10
• Between each set complete a max hang
• Rest after each round

CARDIO SESSION 3
• Run 75% of racing distance
• Every 10% of that 75% complete 20 Reactive
Jumps + 10 burpees
i.e. training for a 14km race, I’ll run 75% of that
distance ‘10.5km’. Every 10% so every 1,050m I’ll
perform the two exercises.

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GLOSSARY
E5MOM Every 5 Minutes on the Minute
AMRAP As Many Rounds/Reps As Possible
RPE Rate of Exertion
RDL Romanian Dead Lift
Effort RPE
E2MOM Every 2 Minutes On the Minute
GTS Ground To Shoulder
DBell Dumbbell
DBall Dead Ball
O/H Overhead

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 What's Next?

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of Australians Leading Sports Dietician & Exercise Physiologist?

www.the365withandrewpap.com