Spartan 500

Dynamic warm-up

Main set:

50 burpees
50 squats (or squat tosses with sandbag)
50 crunches
5-25 pull-ups
5 rope climbs (or 5-25 chin-ups)
Run 1 mile

Sprint level: 1 x
Super level: 2 x
Beast level: 3 x

Stretch

Speed + Strength (Endurance Version)

"Dont think about it. Do it. Dont talk about it. Do it."
-Henry Rollins

Dynamic warm-up

Main set:

Run 1 mile, moderate-low intensity
10 burpes
15 crunches
10 hanging knee raises or 30 second plank

Sprint level: 1-2 x
Super level: 3-4 x
Beast level: 5+ x

Keep pace sustainable, and don't rush your strength conditioning.

Stretch

Speed Session

You get faster by running faster, it's not complicated - you just practice. This speed building
WOD can be done by the complete beginner or expert alike. Keep it simple: run, recover,
repeat.

Warm-up;
Jog 5 minutes
10-30 burpees

Main set:
Run 1 minute
Walk 1 minute
Repeat

Main set repetitions:
Sprint level: 3-8 x
Super level: 9-15 x
Beast level: 16+ x

Cool down:
Stretch


Spartan Street Team WOD
by Christopher Mount - Fresno, CA

"Perhaps even these things, one day, will be pleasing to remember."
-Virgil

Warm-up:

1 mile jog
20 pushups, 20 lunges every 1/4 mile

Main set:

1 rope climb (5 towel pull-ups as a substitute)
50 meter farmers carry with dumbbells/bucket filled with sand
10 burpees
15 crunches

Main set repetitions:
Sprint level: 3 x
Super level: 5 x
Beast level: 7 x

Cool down:

Stretch


Squat-fest

"Simplicity is the ultimate sophistication."
-Leonardo Da Vinci

How many squats can you do in one day? If you dont know, find out by scheduling 15 minutes
2-4 times in the day where you can commit to doingbodyweight squats. Or, just set aside an
hour and go for it.

Bodyweight squats are simple and powerful. When in doubt on how to train, do squats while
you think about it. Master the squat, and everything else will fall into place.

Target daily bodyweight squat counts:

Sprint level: 10-50
Super level: 50-150
Beast level: 150+

Spartan 100

"If you want something you've never had, you must be willing to do something you've never
done."
-Thomas Jefferson

Warm-up well for this one.

100 meter hard run
10 push-ups
30 seconds rest

100 meter hard run
10 jumping lunges
30 seconds rest

100 meter hard run
10 pull-ups
30 seconds rest

<br<> 100 meter hard run
10 burpees
30 seconds rest

100 meter hard run
10 bodyweight squats
30 seconds rest

100 meter hard run
30 crunches
30 seconds rest

Sprint level - 1x
Super level - 2x
Beast level - 3x

As always, stretch when finished.

The Long Run

Supercharge your aerobic capacity by spending more time moving forward. When you can't
run anymore, walk. Just keep moving forward. Come race day, you'll be thankful for all that
extra time you spent on your feet. Learn more about Long, Slow Distance (LSD) training.

Run/Hike/Walk

Sprint level: 30-60 minutes
Super level: 60-90 minutes
Beast level: 90+ minutes

Opinions on optimal run cadence differ, but some studies suggest that maximum running
efficiency can be found around 90 foot strikes (per foot) each minute. So, if you want to count
it out for yourself, that should be about 30 foot strikes for one of your feet for every 20
seconds. Feel out this cadence for yourself. Run a familiar area and check you pace. You might
be surprised.


Spartan Street Team WOD:
Sandbag Workout

Tony Middleton Lafayette, Colorado

If there is no struggle, there is no progress.
-Frederick Douglass

Carrying a sandbag (or other weight) is a critical component of obstacle course racing. For this
workout you can use a sandbag, a medicine ball, or even just a heavy rock. The important thing
is to integrate the weight into your movements. Warm up first and then do each exercise for
30 seconds.

Warm-up:

Run/walk 400m with weight

Main Set:
Deadlift (with bag)
Decline pushups
Axe chops (each side with bag)
Squat (with bag)
Clean (with bag)
Overhead press (with bag)
Side plank (each side)
V-up
Rest one minute
Supersets of Main Set

Sprint Level x 3
Super Level x 4
Beast Level x 5

Cool down with a walk and good stretch.

Medusa's Challenge

"Our greatest glory is not in never failing, but in rising up every time we fail."
- Ralph Waldo Emerson

Warm-up:
Dynamic warm-up each movement x2 at 25 yards each: high knee walk, high knee jog, butt
kickers, lateral shuffle, skip

Main Set:
Perform 60 seconds of each exercise,* with 10 second rest between:

Push-ups
Crunches
Pull-ups
Plank
Squat jumps
Jump rope (fast)
Mountain climbers
Flutter kicks
Arm curls with sandbag
1 minute rest

Perform strength exercise sequence 1-3 times.

Run/Jog/Walk 15 minutes.

Stretch.

*Sprint level: 60 seconds of each exercise
*Super level: 75 seconds of each exercise
*Beast level: 90 seconds of each exercise

Suffer-fest

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life
as a champion.'"
- Muhammad Ali

Warm-up

2 minutes of burpees
800-meter run above lactic threshold*
Recover 1-2 minutes
2 minutes of jumping rope (or rowing)
800-meter run above lactic threshold*
Recover 1-2 minutes

Sprint level: 1x
Super level: 2x
Beast level: 3+x

Stretch

Unbreakable Hill Repeats

"The mountains are calling and I must go."
-John Muir

A hill is a useful piece of training equipment. No matter how tough you think you are, elevation
will push you to the breaking point. No one is immune. If you want to go full speed without
having to run fast, a hill will supply you with everything you need.

High intensity intervals of maximal effort are a great way to benefit your cardiovascular and
muscular systems, all while burning any surplus calories.

Warm-up:
Jog/run 10-20 minutes. This doubles as your means of transport to the workout, and your
warm up.

Main set:
10 second hill climb (sprint)
30 seconds rest
x 3

20-second hill climb (very high intensity)
30 seconds rest
x 4

30-second hill climb (high intensity)
1 minute rest
x 2

The 'rest' period consists of walking downhill. Jog home, then stretch.

For those in flatlands, do these uphill intervals by dragging a tire with a rope. It will be great
practice for your next Spartan Race.

Swimming

Do one thing everyday that scares you.
- Eleanor Roosevelt

How much swimming are you incorporating into your training? Maybe it's time to step outside
of your comfort zone and try something new?

Whether you want to actively recover from your normal routine, or introduce yourself to the
full-body workout that swimming can be, consider looking for a pool when at a gym or
workout facility.

Weve put together Lap Swimming 101 to make working out at the pool less of a mystery.

Beginners can try swimming 6-10 100 yard/meter sets as a solid workout. Like running, pacing
is something you need to experiment with until you get the hang of it.

The Spartan 300

Hard work beats talent when talent doesnt work hard.
- Tim Notke

Do what you can in this Spartan WOD, until you can do it all.

100 jumping jacks
30 burpees
10 burpee pull-ups
20 pull-ups
30 box jumps
30 sandbag squat throws
100 crunches
30 body weight squats
30 side kicks (each side)
30 jumping lunges
30 sandbag curls
30 sandbag triceps overhead presses
30 high knees, each leg
30 squat jumps
3 x rope climbs or 25 yard bear crawl

Stretch

Trail Running

The woods are lovely, dark and deep. But I have promises to keep, and miles to go before I
sleep.
- Robert Frost

Because there arent many paved roads on a Spartan Race course, try trail running once a
week if you can. Dont obsess about miles - just enjoy logging time in nature while moving
forward with an elevated heart rate. If there are no trails nearby, try leaving the asphalt as
much as possible by running through parks and fields when you see them. Keep your runs
fresh by improvising.

The more irregular the terrain you run the more you will develop your stabilizing muscles and
agility for a successful race day. Go slow, be careful, but challenge yourself.

Trail running 20 minutes to 5 hours, with 10-100 burpees at halfway point.

Don't forget to stretch.

Leg Day
Spartan Street Team WOD
by Kim Shobeck Bell Canyon, CA

Ability is what you're capable of doing. Motivation determines what you do. Attitude
determines how well you do it.
- Lou Holtz

Main set:
Run 2-6 miles for time

Then -
Set the timer:
Lunge with a heavy weight for 400m.
At every minute, drop and do 5 push ups.

Cool down:
Stretch

The Spartan 15
"All know the way; few actually walk it."
- Bodhidharma

Jump rope 5-10 minutes.

3 x 15 burpees
3 x 15 bodyweight squats
3 x 15 jumping lunges
3 x max pull-ups

Run/row 15 minutes at a high intensity.

More advanced athletes should use a sandbag for the squats and lunges, and make it a 30
minute high intensity run.

Stretch

Spartan Lap Ladders
"Either you run the day or the day runs you."
- Jim Rohn

So get moving!

Hard, fast intervals followed by short recovery periods are a surefire way to build your top
speed.

Dont forget to warm-up well for a speed workout like this. You should be in a full sweat before
beginning. For a warm-up, jog for 10-15 minutes, incorporating 3-6 short accelerations (15-20
seconds) to full speed.

Main Set:
400 meters (1 lap)
2 minutes rest
800 meters (2 laps)
2 minutes rest
1200 meters (3 laps)

2 minutes recovery

10-30 burpees

Sprint level: x1
Super level: x2
Beast level: x3

Stretch

You can approximate this workout on the street by doing 1/4, 1/2, and 3/4 mile intervals.

Spartan Beginner WOD 1.2
"The only journey is the one within."
- Rainer Maria Rilke

Warm-up:
Light jog 5-10 minutes
or
Jump rope for 3-5 minutes

Main set:
10 Push-ups
10 Body weight squats
10 Burpees
10 Crunches
30-second high knees
30-second plank

x3

Stretch

Click to see Spartan Beginner WOD 1.1

More advanced athletes can use this as a recovery workout or put it in the middle of a 3-5 mile
run.

Beast Mode 1.2

Run 1 mile
15 burpees
5 pull-ups
50 crunches
15 box jumps
5 pull-ups
50 bodyweight squats
15 burpees
5 rope climbs or 5 x 25' bear crawl
50 walking lunges
15 box jumps
5 x 25' bear crawl

x 3

Stretch

Hurricane Heat WOD
"Most of the things worth doing in the world had been declared impossible before they were
done."
- Louis D. Brandeis

Thinking about doing a Hurricane Heat at your next Spartan event? Try this workout first to see
if you have what it takes.

Warm Up:
50 jumping jacks

Main Set:
Find a log, rock, or tire and carry for 1/2 mile
10-50 burpees
Pick up your object and carry additional 1/2 mile
10-50 burpees
Run 1-3 miles
10-50 burpees

Sprint level: x1
Super level: x2
Beast level: x3

Stretch

Spartan Street Team WOD
by Kent Ragsdale, Jr.
Raleigh, NC

"Life is not easy for any of us. But what of that? We must have perseverance and above all
confidence in ourselves. We must believe that we are gifted for something and that this thing
must be attained."
- Marie Curie

Warm-up:
Dynamic warm-up
Max set of sit-ups
2 mile run
Max set of push-ups

Main set:
-5 rounds (continuous loop)
-1 minute each exercise, high intensity
Pistols (one-legged air squats)
Plank
Wall sit
Bicycle kicks
Burpees
Hanging leg raises

Cool down:
Stretch

Spartan 400's
"Even if you are on the right track, youll get run over if you just sit there."
- Will Rogers

400 meters is 1 lap around the track. Heres your chance to develop your speed.

Warm up:
1 mile jog
Dynamic warm-up

Main set:
Run 400 meters
10 burpees
Recover 2-4 minutes

10 burpees
Run 400 meters
Recover 2-4 minutes

Sprint level: 1-2x
Super level: 3x
Beast level: 4+x

Stretch