EDITOR'S NOTE: These workouts are designed by Master RKC Andrew Read. When it comes to obstacle course races (and a lot of other things), Andrew knows his stuff. Enjoy the workouts and good luck with your event!
This plan is designed to get you ready for a Spartan Race or other obstacle course event. The workouts are four days per week, with three of the days being double, split with extra running later in the day. If you have any questions about the exercises in the workouts, see the information I've outlined here.
It’s also imperative that you have a long run every weekend. If your event is 10km or less, your long run should be around two hours. If your event goes to 21km, you will need more like three hours on these weekend runs. These extra long runs are not written in the plan but don’t neglect them, as they are the cornerstones of distance running.
Work hard, eat well, and sleep a lot. In four weeks you’ll be Spartan ready AROO!
Week 1, Day 1
Workout Focus: Movement and recovery from the weekend.
A.
Crawl forward and back 10m + Brettzel x 5 breaths each side
Side Crawl x 10m each way + Kettlebell Armbar x 5 breaths each side
Crab Crawl forward and back x 10m + Plank x 60 seconds
Lateral Ape x 10m each way + Cossack Stretch x 5 each leg
Shrimp Walk forward and back x 10m + Bridge x 5 reps with a 5 second hold on each
B.
Crawl forward and back x 10m + Plank x 60 seconds
Side Crawl x 10m each way + Push Ups x AMRAP. Repeat for three rounds
Crab Crawl forward and back x 10m + Two Hand Swings x 20. Repeat for three rounds
Lateral Ape x 10m each direction + Get Up x 1/1/repeat for three rounds
Sled Push x 20m + Farmers Walk @ bodyweight. Repeat for three rounds.
Week 1, Day 2
A. Session 1
Focus – upper body strength, upper body strength endurance.
Warm Up:
- Overhead Face the Wall Squats 2 sets x 5
- Bodyweight Squats 2 sets x 10
- Lunge Walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
1A. Handstand Push Ups x as many reps as possible (AMRAP)
1B. Weighted Pull Ups x 5
1C. Hanging Leg Raises x AMRAP
Repeat for 5 rounds, resting as much as needed to get your reps.
2A. Push Ups x AMRAP. Pick a version that limits you to 10 reps per set.
2B. Chin Ups x AMRAP.
2C. Hollow Body Hold x 60 seconds
Repeat for three rounds, resting a minute between each.
3A. Burpees x 10
3B. Sled Push x 10m
3C. Rope Climb x 1
AMRAP in 20 minutes.
B. Session 2
Focus – fast running, anaerobic fitness.
Warm Up:
1.2km easy run.
Then:
- 3 x 200m hard/ 200m easy
- 3 x 400m hard/ 400m easy
Cool Down:
1.2km easy run.
Aim to make the 200s and 400s at above race pace.
Week 1, Day 3
A. Session 1
Focus – leg strength, power endurance.
Warm Up:
- Overhead Face the Wall Squats 2 sets x 5
- Bodyweight Squats 2 sets x 10
- Lunge Walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
1A. Single Leg Deadlift 2 sets x 5
1B. Goblet Squat 2 sets x 5
2A. Back Squat 1 x 10 @ 50%, 2 x 5 @70% then 5 x 3 @ 80% of 1RM.
3A. Step-ups holding KBs in the rack position x 10 each leg
3B. Sled Push x 20m
3C. Single Leg Glute Bridges on bench x 5 each leg
3D. Single Leg Calf Raises x 20 each leg
Repeat for three rounds
Circuit:
All exercises performed for 30 seconds, with 15 seconds rest before next exercise:
- Push Ups
- KB Snatch L
- KB Snatch R
- Burpees
- KB One Hand Swing L
- KB One Hand Swing R
- Mountain Climbers
- KB Two Hand Swing
- Squat Jumps
Rest one minute at end of circuit and perform four total rounds.
B. Session 2
Focus – aerobic running.
5-8km easy run
Week 1, Day 4
A. Session 1:
Focus – power endurance.
Warm Up:
Lunge walk forward and back x 10m
Crawl forward and back x 10m
Sled Push x 10m
Sled Pull x 10m
Repeat for five rounds
Deadlift x 10 @ body weight + row 500m. Rest three minutes between rounds. Perform five rounds.
Burpees x 10 on the minute for 10 minutes.
B. Session 2:
Focus – aerobic running.
5-8km easy running on undulating terrain.
Click on the number below that corresponds to the week of training you're in.
Week 2, Day 1
Focus – movement and recovery from the weekend.
Warm up:
- Kettlebell Armbar x 5 breaths each side
- Towel Toe Touch x 10
- Couch stretch x 2mins each side
- Hip Flexor Stretch x 10 breaths each side
- Bridge x 5 five-second holds
Repeat sequence.
- Crawl forward and back x 10m + Pump stretch (Downward Dog into Cobra) x 10 + Get Up x 1/1. Repeat for three rounds.
- Side Crawl x 10m each way + upper body rolls x 3/3 + Windmills x 3/3. Repeat for three rounds.
- Crab Crawl forward and back x 10m + Cook hHip Lift x 5/5 + Cossack Stretch x 5/5. Repeat for three rounds.
Then:
- Double Kettlebell Press x 30 seconds + Overhead Hold for 30 seconds. Repeat for four rounds. No putting the weights down until the four rounds are completed.
- Bodyweight Squat x 30 seconds + hold bottom position of the squat for 30 seconds. Repeat for four rounds.
- Perform one push up every ten seconds for two minutes, holding the top position of the push up for the rest of the time.
Week 2, Day 2
Session 1
Focus – upper body strength, upper body strength endurance.
Warm up:
- Overhead face the wall squats 2 sets x 5
- Body weight squats 2 sets x 10
- Lunge walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
Stretch whatever needs stretching for five to ten minutes.
A.
- 1A. Handstand push ups x AMRAP
- 1B. Weighted pull-ups x 5
- 1C. Hanging leg raises x AMRAP
- Repeat for 5 rounds, resting as much as needed to get your reps. Increase weight used on pull-ups from last week.
B.
- 2A. Push-ups x AMRAP. Pick a version that limits you to 10 reps per set.
- 2B. Chin ups x AMRAP.
- 2C. Hollow body hold x 60 seconds
- Repeat for three rounds, resting a minute between each. Make sure to get more total chins this week than last.
C.
AMRAP in 20 minutes:
- 3A. Double Kettlebell Clean x 10
- 3B. Burpees x 10
- 3C. Rope Climb x 1
Session 2
Focus – fast running, anaerobic fitness.
Warm up:
1.2km easy run.
Then :
- 4 x 200m hard/ 200m easy
- 4 x 400m hard/ 400m easy
Cool down:
1.2km easy run.
Aim to make the 200s and 400s at above race pace.
Week 2, Day 3
Session 1
Focus – leg strength, power endurance
Warm Up:
- Overhead face the wall squats: 2 sets x 5
- Body weight squats: 2 sets x 10
- Lunge walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
A.
- 1A. Single leg deadlift 2 sets x 5
- 1B. Goblet squat 2 sets x 5
B.
- 2A. Back squat 1 x 10 @ 50%, 2 x 5 @70% then 4 x 4 @85% 1RM of 1RM.
- 3A. Step-ups holding KBs in the rack position x 10 each leg
C.
- 3B. Sled push x 20m
- 3C. Single leg glute bridges on bench x 5 each leg
- 3D. Single leg calf raises x 20 each leg
Repeat for three rounds.
D.
Circuit:
All exercises performed for 30 seconds, with 15 seconds rest before next exercise.
• Push ups
• Kettlebell (KB) snatch L
• KB snatch R
• Burpees
• KB one hand swing L
• KB one hand swing R
• Mountain climbers
• KB Two hand swing
• Squat jumps
Rest one minute at end of circuit and perform five total rounds.
Session 2
Focus – aerobic running
5-8km easy run.
Week 2, Day 4
Session 1:
Focus – power endurance.
Warm up:
- Lunge walk forward and back x 10m
- Crawl forward and back x 10m
- Sled push x 10m
- Sled pull x 10m
Repeat for five rounds
A.
- Kettlebell snatch x 10/10
- Run 400m
- Rope climb x 1
Perform as many rounds as possible in 20 minutes
B.
Burpees x 12 on the minute for 10 minutes.
Session 2:
Focus – aerobic running.
5-8km easy running on undulating terrain.
Click on the number below that corresponds to the week of training you're in.
Week 3, Day 1
Focus – movement and recovery from the weekend.
A.
Crawl forward and back 10m + Brettzel x 5 breaths each side
Side crawl x 10m each way + kettlebell armbar x 5 breaths each side
Crab crawl forward and back x 10m + plank x 60 seconds
Lateral ape x 10m each way + Cossack stretch x 5 each leg
Shrimp walk forward and back x 10m + bridge x 5 reps with a 5 second hold on each
B.
Crawl forward and back x 10m + Plank x 60 seconds
Side crawl x 10m each way + push-ups x AMRAP. Repeat for three rounds
Crab crawl forward and back x 10m + two hand swings x 20. Repeat for three rounds
Lateral ape x 10m each direction + get up x 1/1/repeat for three rounds
Sled push x 20m + farmers walk @ body weight. Repeat for three rounds.
Week 3, Day 2
Session 1
Focus – upper body strength, upper body strength endurance.
Warm up:
- Overhead face the wall squats: 2 sets x 5
- Body weight squats 2 sets x 10
- Lunge walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
A.
- 1A. Handstand push ups x AMRAP
- 1B. Weighted pull-ups x 5
- 1C. Hanging leg raises x AMRAP
Repeat for 5 rounds, resting as much as needed to get your reps. Increase weight used on pull-ups from last week.
B.
- 2A. Push-ups x AMRAP. Pick a version that limits you to 10 reps per set.
- 2B. Chin ups x AMRAP.
- 2C. Hollow body hold x 60 seconds
Repeat for three rounds, resting a minute between each. Make sure to get more total chins this week than last.
C.
- 3A. Rope climb x 1
- 3B. Sled pull x 1
- 3C. Burpees x 10
AMRAP in 20 minutes.
Session 2
Focus – fast running, anaerobic fitness.
Warm up:
1.2km easy run.
A.
- 3 x 200m hard/ 200m easy
- 3 x 400m hard/ 400m easy
- 3 x 200m hard/ 200m easy
B.
Cool down:
1.2km easy run.
Aim to make the 200s and 400s at above race pace.
Week 3, Day 3
Session 1
Focus – leg strength, power endurance.
Warm up:
- Overhead face the wall squats 2 sets x 5
- Body weight squats 2 sets x 10
- Lunge walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
A.
- 1A. Single leg deadlift 2 sets x 5
- 1B. Goblet squat 2 sets x 5
B.
2A. Back squat 1 x 10 @ 50%, 2 x 5 @70%, 2 x 3 @ 80% then 5 x 2 @ 90% 1RM 1RM.
C.
- 3A. Step-ups holding kettlebells (KB) in the rack position x 10 each leg
- 3B. Sled push x 20m
- 3C. Single leg glute bridges on bench x 5 each leg
- 3D. Single leg calf raises x 20 each leg
Repeat for three rounds.
D.
Circuit:
All exercises performed for 30 seconds, with 15 seconds rest before next exercise.
• Push ups
• KB snatch L
• KB snatch R
• Burpees
• KB one hand swing L
• KB one hand swing R
• Mountain climbers
• KB Two hand swing
• Squat jumps
Rest one minute at end of circuit and perform six total rounds.
Session 2
Focus – aerobic running
5-8km easy run.
Week 3, Day 4
Session 1
Warm up:
- Lunge walk forward and back x 10m
- Crawl forward and back x 10m
- Sled push x 10m
- Sled pull x 10m
Repeat for five rounds
A.
AMRAP in 30 minutes:
- Rope climb x 2
- Burpees x 20
- Run 400m
B.
Row 4 x 500m with three minutes rest between rounds.
Session 2:
Focus – aerobic running.
5-8km easy running on undulating terrain.
Click on the number below that corresponds to the week of training you're in.
Week 4, Day 1
Focus – movement and recovery from the weekend.
Crawl forward and back 10m + Brettzel x 5 breaths each side
Side crawl x 10m each way + Kettlebell Armbar x 5 breaths each side
Crab crawl forward and back x 10m + Plank x 60 seconds
Lateral ape x 10m each way + Cossack Stretch x 5 each leg
Shrimp walk forward and back x 10m + Bridge x 5 reps with a 5 second hold on each
Week 4, Day 2
Session 1:
Focus – upper body strength.
Warm up:
- Overhead face the wall squats 2 sets x 5
- Body weight squats 2 sets x 10
- Lunge walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
A.
Two Rounds:
- 1A. Handstand Push Ups x AMRAP
- 1B. Weighted Pull Ups x 5
- 1C. Hanging Leg Raises x AMRAP
Session 2:
Warm Up
1.2km easy run.
Then :
1 x 200m hard/ 200m easy
1 x 400m hard/ 400m easy
Cool down:
1.2km easy run.
Aim to make the 200s and 400s at above race pace.
Week 4, Day 3
Session 1.
Focus –power endurance.
Warm up:
- Overhead face the wall squats 2 sets x 5
- Body weight squats 2 sets x 10
- Lunge walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
Circuit:
All exercises performed for 30 seconds, with 15 seconds rest before next exercise.
• Push ups
• KB snatch L
• KB snatch R
• Burpees
• KB one hand swing L
• KB one hand swing R
• Mountain climbers
• KB Two hand swing
• Squat jumps
Rest one minute at end of circuit and perform two total rounds.
Session 2
Focus – aerobic running.
10-15min easy run.
Week 4, Day 4
Rest and get ready to kick ass.
Click on the number below that corresponds to the week of training you're in.
