4 Weeks to Get Spartan Race Ready

This four-week program designed by Andrew Read will improve strength, endurance, and power to get you ready for an obstacle course race.

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.

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.