It’s never too late to start and we’ve got your last minute adventure-race prep covered with our Spartan-approved training program, Four Weeks to Warrior.
The following workouts will help to build your strength, stability and fitness, ensuring you’re fully equipped to tackle each obstacle and cross that Spartan finish line in just four weeks.
SKINS, GoGoRace demonstrates how the exercises below can be pulled together for not only a killer workout, but for a four-week training program, designed to whip you into Spartan-shape.
If you’re a beginner, start with the
Staple Strength Session and once you feel comfortable with the exercises, progress to our other sessions below, more specifically designed for obstacle-course success.
1. Tabata Sprints
4 mins – complete 8 rounds of:
– 20 seconds x sprint (flat surface/treadmill/elliptical/bike)
– 10 seconds x rest
No equipment required.
2. EMOM – 10 mins
Every Minute on the Minute
After warming up, complete each of the following exercises consecutively at the start of every minute.
Once completed, you have the remaining seconds of the minute to rest. For example, if it takes you 45 seconds to complete the round (5 reps of each exercise listed below), you have 15 seconds to rest before the next round.
Repeat the round at the start of every minute, for 10 minutes.
– 5 x box/bench jumps
– 5 x push ups
– 5 x burpees
– 5 x toe touches (with slightly bent knees, bend over to touch your toes on both feet then reach up to clap hands over your head)
As Many Rounds as Possible
7 mins x 4: 28 minutes
After warming up, complete each of the following exercises consecutively, for as many rounds as possible, in 7 minutes. Begin with Circuit 1 and once the 7 minutes are up, rest for 60 seconds before completing Circuit 2. Repeat x 2.
– 10 x lateral jump burpees
– 15 x jump squats
– 10 x 4 plate mountain climbers + 1 push up
– 16 x curtsy lunges (each side)
– 10 x burpee box jumps
– 10 x pull ups/bodyweight rows (any variation)
– 12 x plyometric lunges (each side)
– 12 x bench dips
– Paper plates
– Pull up bar/railing
After warming up, complete each of the following exercises consecutively for 3 rounds:
– Hill sprints (10m-15m)
– Bodyweight row
– Travelling burpee
– Push up (knees/toes/clapping)
Round 1: 10 reps of each exercise (rest for 45 seconds)
Round 2: 8 reps of each exercise (rest for 45 seconds)
Round 3: 6 reps of each exercise (cool down)
5. Monkeying Around
45 secs on/15 secs rest
– Monkey bar swings/active hang
– Rope ladder climb up and down/bear walk
– Rock wall climb
– Bench jump overs
– Shuttle run
Repeat x 3
If you don’t have any of the above available to you, find a children’s playground and start climbing, or hop-skip-jump and roll across a flat surface.