DSB26 Spartan Stadion Week 6 Homework: Race-Specific Movement

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 homework: choose one

Workout A: Track

2 x 1,400m strong and controlled, with 400m easy between.

Workout B: Road or treadmill

35–40 minutes total, including 3 x 5-minute steady efforts. Take 3 minutes easy between.

This is a good week to choose Workout B if you want more continuous running durability.

Helpful videos

Bear Crawl · Crab Walk · Burpee Pacing · Sandbag Ground to Alternating Shoulder

Ready for the complete Stadion plan? Train with the Spartan Stadion program on TrainHeroic.