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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.
