We are in the final week. Stay comfortable with the movements, keep the body fresh, and arrive ready to race. Do not add extra volume this week. Movement workout Complete 2–3 easy rounds: 8 reverse lunges per side 20–30-second elbow plank 12–15 air squats 8–10 sit-ups or dead bugs per side 8–10 incline push-ups Running homework: choose one Workout A: Track 200 / 400 / 600 / 400 / 200 meters. Walk 200 meters between each effort. Finish feeling sharp, not exhausted. Workout B:

This is our final challenging week before we reduce the workload. Move confidently while tired, without creating soreness that carries into the next session. Movement workout Complete 3 rounds: 5–8 burpee broad jumps or squat-to-reaches 30-second plank 8–10 lateral box step-ups or low box jumps per side 10–15m bear crawl 10–15 sit-ups or V-ups 60–90 seconds easy walking Use the step-up option if jumping does not feel appropriate. Running homework: choose one Workout A: Track

This is one of our more race-specific weeks. Keep the movements simple, controlled, and safe. We are practicing transitions while tired. Movement workout Complete 2–3 rounds: 2 minutes easy run/walk 10–15m bear crawl 10–15m crab walk 8 walking lunges per side 5–8 burpees 6–8 light wall step-overs or controlled step-ups Optional 6–8 light sandbag ground-to-shoulder reps Do not practice spear throws unless you have a safe, appropriate setup and clear instruction. Running homewo

Keep building with controlled, repeatable work. This week supports your Spartan Stadion preparation without adding unnecessary fatigue. Movement workout Complete 3 rounds: 8–10 reverse lunges per side 30–40-second elbow plank 15–20 air squats 10 dead bugs per side or 20–30-second tuck hold 8–12 incline push-ups or regular push-ups Running homework: choose one Workout A: Track 2 x 1,200 meters at a controlled tempo with 400 meters easy between. Workout B: Road or treadmill 30

We are now in the middle of the plan. This week is about keeping the legs strong and the trunk stable without chasing unnecessary fatigue. Movement workout Complete 3 rounds: 10 walking lunges per side 30-second elbow plank 15 air squats 20–30-second tuck hold, hanging optional, or 8–10 dead bugs per side 8–12 push-ups or incline push-ups If you want an additional pulling exercise, add 8–12 ring rows or TRX rows. Running homework: choose one Workout A: Track 3 x 1,000 meters,

This week adds more grip and obstacle-style work. The goal is to become comfortable working while your heart rate is elevated. Because Sunday’s group workout was postponed, the optional make-up session below gives you a way to keep moving without trying to cram in a second hard workout. Optional make-up session Complete 2–3 easy rounds: 5 minutes easy run/walk 20–30-second supported hang 8–12 push-ups 20–30-second plank 8–10 box step-ups 5–8 burpees or squat-to-reaches 60–90

This week focuses on movement patterns that show up repeatedly in a Spartan race: getting low, moving forward, standing up, and repeating the process. Keep the crawling controlled. Quality is more important than speed. Movement workout Complete 3 rounds: 10–15 meters bear crawl 10–15 meters crab walk 6–8 kick-throughs per side 8 alternating lunges per side 5–8 burpees 60 seconds of jump rope or easy jogging Running homework: choose one Workout A: Track 4 x 600 meters at a con

This week is about building consistency and preparing your body for the work ahead. Complete the bodyweight workout once or twice during the week. Move steadily and leave a few good reps in the tank. Movement workout Complete 3 rounds: 30 seconds of jumping jacks or step jacks 8–10 Cossack squats per side 10 mountain climbers per side 8–12 push-ups 10–15 sit-ups or dead bugs 12–15 air squats Running homework: choose one Workout A: Track 4 x 400 meters at an easy-to-moderate e

Endurance training is a game-changer. It pushes your limits, builds stamina, and prepares you for any challenge. Whether you're tackling an obstacle course race or grinding through a long-distance event, having the right plan is key. I’ve tested countless methods and learned what really works. Let me share the secrets to building endurance that lasts. Building Your Endurance Fitness Plans Start with a clear goal. What’s your target race or event? Knowing this shapes your trai

Electrolytes, especially sodium, help regulate fluid balance, nerve signaling, and muscle function. Without enough, you risk cramps, nausea, fatigue, and even DNF’ing your race. Water alone won't cut it, especially at high effort levels in hot or mountainous environments.

Fueling and hydration are just as important to your success on race day as your training. In fact, even the most physically prepared athletes can fall apart on course if they don’t manage their energy and electrolytes. I’ve seen it many times ,especially on mountain courses where elevation, weather swings, and duration magnify every small mistake.

OCRs aren't just about strength and grit; they demand smart fueling and hydration strategies to match the physical and mental output. Yet, many athletes underestimate this part until it’s too late.

Ever wonder why some athletes power through grueling obstacle courses while others burn out? The secret often lies in their nutrition.

The risk of injury is a reality that every OCR participant must be prepared for. Find out how to prepare with our tips.

Running is a huge part of OCR, and nailing your technique will make your race a whole lot more enjoyable. Here’s a game plan to get you star

Warming up is an essential part of preparing for any physical activity, and it's especially crucial in Obstacle Course Racing (OCR).

Are you an obstacle course racing athlete looking to improve your performance? One of the key components to success in OCR is having a strong and resilient body. Strength training plays a crucial role in building the necessary physical capabilities to conquer the obstacles and challenges that come your way. In this blog post, we will explore five essential strength training exercises that every OCR athlete should incorporate into their training routine. 1. Squats Squats are

Are you ready to take on the challenge of your first obstacle course race? It's an exhilarating experience that will test your physical and mental strength. But don't worry, with the right training and preparation, you can conquer any obstacle that comes your way. In this blog post, we will provide you with some tips and guidance on how to train for your first obstacle course race. 1. Build Endurance: Obstacle course races are not just about strength, but also about enduranc

Trail running is a fantastic way for endurance athletes to enhance their training and take their fitness to the next level. Not only does it provide a change of scenery from the usual road or track running, but it also offers a range of benefits that can greatly improve your overall performance. In this blog post, we will explore some of the key benefits of trail running for endurance athletes. 1. Increased Strength and Stability: Trail running involves navigating uneven ter