DSB26 Spartan Stadion Week 1 Homework: Build the Foundation

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 effort. Walk or jog 200 meters between repetitions.

Optional burpees: Add 5 controlled burpees after each 400-meter repetition. Skip them if your form or recovery is not good.

Workout B: Road or treadmill

25 minutes easy. Use a run/walk approach if needed.

Choose the option that best fits your experience and recovery. Keep this workout at least 48 hours away from Sunday’s session.

Helpful videos

• Full Body Dynamic Warmup

• Air Squat

• Push-Up

• Sit-Up

Train for the full Stadion plan: Spartan Stadion Training on TrainHeroic