DSB26 Spartan Stadion Week 7 Homework: Confidence Under Fatigue

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

2 x 1,600m controlled and sustained, with 400m easy between.

Workout B: Road or treadmill

40–45 minutes easy to steady, finishing with 8–10 minutes steady.

You should finish feeling like you could do a little more.

Helpful videos

Box Step and Jump Series · Burpee Variations · Bear Crawl · Plank Series

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