Don’t Quit: The Exclusive, 30-Day Unbreakable Training Program Extension
The following is a 30-day extension to our official guide to being ready for anything— the 30-day Unbreakable Training Plan — from the Spartan Coaches and the Spartan Training Division.
It is a well-known fact that many people struggle to keep their New Year's resolutions past the first month of the year. According to statistics, by February 1st, most people have already given up.
But Spartans are different. They don't give up on their goals that easily. They are determined, motivated, and willing to push through ANY challenges that come their way.
Thousands of Spartans have already downloaded and committed to the 30-Day Unbreakable Training Plan since its original release on January 1. Now, Spartan Coaches Olga Torres, Joe Bala, Yeniz Parton, and Christian Bizzotto have teamed up on an exclusive additional 30 days of training to keep up the momentum going.
START FROM THE BEGINNING: The Official 30-Day Unbreakable Training Plan
This February, don't let yourself become just another statistic. Keep up the great work you've already done, commit to a Spartan race, a Tough Mudder, a DEKA event, or any other Unbreakable event, and go into the month and the year strong as hell.
Remember, success is not final, and failure is not fatal. It is the courage to continue that counts. This is the month to dig deeper, go one more, and become harder to kill.
Here’s a sample week of what the first week of the program extension looks like. What are you waiting for? Download the full plan now and get started!
The 30-Day Unbreakable Training Program Extension Plan
Day 1: Cross Training
The workout: 30-35 minutes of full body
What you need: Cones/markers, a kettlebell, and a dumbbell
SAQ: Three rounds of 45 seconds on, 15 seconds off
- Wall drills
- Shuttle run
Three sets of 8 repetitions with moderately heavy weight
- Sumo deadlift high pull
- Single-arm thruster (each side)
- Plank up/down
— 1-minute rest —
Three sets of 15 repetitions with lighter weight
- Farmer carry box step-up (each side)
- Wall sit front raise
- Kettlebell Russian twist (each side)
— 30-second rest —
Three rounds for time
- Dynamic lateral ape (15 yards each side)
- Lunge jumps (x10 each side)
- Burpees (x10)
Day 2: CRE/Conditioning
The workout: AMRAP in 40 minutes
What you need: A dumbbell and a kettlebell
- 400-meter, up-tempo run (This can be adapted to the ski erg — 500 meters, a bike — 25 calories, or a rower — 500 meters)
- 1-minute farmer carry
- 10 lateral burpees
- 10 weighted hip halos
Day 3: Cross Training
The workout: 30-35 minutes of full body
What you need: Cones/markers, a kettlebell, a dumbbell, and a slam ball
SAQ: Three rounds of 45 seconds on, 15 seconds off
- 3-cone suicides
- 4-cone drill
Three sets of 8 repetitions with moderately heavy weight
- Lateral goblet lunge (each side)
- Deficit push-ups
- V-ups
— 1-minute rest —
Three sets of 15 repetitions with lighter weight
- Triceps kickback (each side)
- Hip lifts
- Plank hip dips (each side)
— 1-minute rest —
Three rounds for time
- 10 slam burpees
- Racked heavy carry (15 yards)
- Ball shoulder overs (x10 each side)
Day 4: Active Recovery
- Jogging, walking, or biking for 30 minutes, plus a good stretch
Day 5: Cross Training
The workout: 30-35 minutes of full body
What you need: Cones/markers, a kettlebell, a dumbbell, and a pull-up bar
SAQ: Three rounds of 45 seconds on, 15 seconds off
- L-drill
- M-drill
Three sets of 8 repetitions with moderately heavy weight
- Goblet lunge to sumo squat to lunge (each side)
- Chin-ups
- Supine lat pull-over
Three sets of 15 repetitions with lighter weight
- Curtsy lunge and alternating hammer curls (each side)
- Supinated wrist curls
- Sit throughs (each side)
Three rounds for time
- 8-count body builder (x10)
- Dumbbell shoulder/bar taps (x10 each side)
- Kettlebell figure 8 (x8 each direction)
Day 6: LSD Cardio
- Cardio of your choice (running, bike, rower, ski erg, etc.) at a conversational pace for 60 minutes
Day 7: Active Recovery
- Stretching and/or yoga for three rounds (10 minutes of guided breathing, cold plunge/cold shower for 3 minutes)
