DSB26 Spartan Stadion Week 2 Homework: Crawling and Movement
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 controlled effort. Walk or jog 200 meters between repetitions.
Optional burpees: Add 8–10 controlled burpees after each 600-meter repetition. Reduce the number or skip them if needed.
Workout B: Road or treadmill
30 minutes total, including 6 x 1-minute steady efforts. Take 2 minutes easy between efforts.
Stay controlled. This is not a test of how fast you can run one interval.
Helpful videos
Ready for the complete Stadion plan? Train with the Spartan Stadion program on TrainHeroic.
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