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