Spartan Beast

The Spartan Beast is a true test on ones stamina, courage and strength. All the qualities needed to become a TRUE SPARTAN! .

The Spartan Beast is 21+ kilometres of tough terrain and packed with 40 Signature Spartan Obstacles. Designed to ensure that each participant earns their medal with blood, sweat and sometimes tears. Only a well-trained athlete will succeed at running a strong Spartan Beast. This is often the last medal in getting the coveted Spartan Trifecta!

When you take on a challenge at the Spartan Beast, it is important to have a training program that specifically designed to get you mentally and physically ready. This program is designed to do just that. This official training regiment will help you reach new heights. If you find yourself needing more coaching and/or a community, please consider my 365 PROgram community.

There might be some terms that you're unfamiliar with in the program. When you need help, please refer to our Workout Glossary.

If you're ready to commit and find your Spartan Beast race, just click on the "Find a Race" button below. Good luck, Spartan!

Warm Up:

• Rowers/Ski Erg: 10-20 minutes (RPE 5/10)

Component 1:Every Minute On the Minute (EMOM)

• Minute 1: 10 Kettlebell Swings
• Minute 2: 10 Goblet Squats
• Minute 3: 10 Step Ups
• Minute 4: 10 Romanian Deadlifts
• Minute 5: 10 Cossack to Curtsy
• Minute 6: 10 Cossack to Curtsy

5 Rounds at 70% Effort

• Week 2: Increase effort to 80%
• Week 3: Increase effort to 90% and do AMRAP (As Many Reps as Possible)

Component 2

• 30 Second Active Hang
• 30 Second Farmer's Hold (50% Body Weight)
  • Week 2: 75% BW
  • Week 3: 100% BW

Progression: Stay in active hang and then move to a Farmer's Walk. (No rest between the 2 exercises)

Complete Session:

• 1km (run, row or ski) efforts @ 7/10
• Complete 3 x (10 Push Ups + 10 Squats)
• 5 Rounds. Minimal to no rest. Preferably run.

Record time of week 1,2,3 (track results)

Warm Up:

• Assault Bike: 10 Minutes (Steady State - Effort 5/10)

Component 1: EMOM

• Minute 1: 12 Deadlifts
• Minute 2: 8x8 Single Arm Kettlebell Swings
• Minute 3: 20 Dead Bugs

4 Rounds at 80% Effort

• Week 2: 9 Deadlifts at 80%
• Week 3: 6 Deadlifts at 80%

Component 2

• 12 Renegade Rows
• 12 Landmine Rotations
• 6.6 Single Leg Romanian Deadlift to Dumbbell Row

4 Rounds at 80% Effort

Complete Session:

• 500m effort @ 3km pace (1:1 10 rounds)
• Week 2: 400m effort at 1km pace (7-10 rounds)
• Week 3: 400m at 80% effort (5-8 rounds)

Warm Up:

• Rowing Machine - 12 Minutes at 60% effort

Component 1: Circuit (Max Reps)

1. Dumbbell Floor Piston Press
2. 10-20m Shoulder Carry (Dumbbell or Sandbag)
3. Burpee Box Jumps
4. 10-20m Heavy Farmers Carry with Squat on Every Lap

4-5 Rounds Per Workout

• Week 1: 30 seconds On - 30 seconds rest
• Week 2: 60 seconds On - 30 seconds rest
• Week 3: 60 seconds On - Minimal Rest

Component 2 - Lower Body Endurance

• 200 Body Weight or Weighted Lunges
Every 2 Minutes On the Minute alternate between exercise 'a' and 'b'
• a) 20 Lateral Jumps
• b) 10 Dumbbell Overhead Press

4 Rounds at 80% Effort

Complete Session:

Effort should be dictated by the ability to maintain pace from start to finish.

• 90 Minute Run
• Every 15 Minutes - 20 Squats + 10 Burpees

Add 10 minutes each week to the run. Pace should be dictated by ability.

Warm Up:

• 5 Minutes Air Bike - Steady State with Dynamic Movements

Component 1: One EMOM

• Minute 1: 10 GTS (Ground to Shoulder)
• Minute 2: 20 Front Squats
• Minute 3: 30 Calories on Assault Bike
• Minute 4: 40m Shoulder Carry (Deadball or Dumbbell)

5 Rounds at 70% Effort

Component 2

• 5-10 Mixed Grip Pull Ups
• 10 Lateral Box Overs
• 10 Toes to Towel

3 Rounds (Quality of Movement Over Speed)

Complete Session:

• 9 x 1km 70-80% effort into Pinch Grip max meters.
• Select weight plates that you can carry for at least 20m.
• Rest after Pinch Carry. Ensure that rest remains the same throughout all rounds.
• Record the time it takes to complete each 1 km effort.

Duration will be dictated by time available and training history. Scale accordingly.

TABATA Warm Up:

• 10 seconds at 80% (uncomfortably hard)
• 20 seconds at 50% (active recovery)

Use Assault Bike and/or Rowing Machine

• Week 4: 12 Rounds
• Week 5: 16 Rounds
• Week 6: 20 Rounds

Component 1: 

• 10 Sled Press
• 10 Ball Slams or Dumbbell Snatches
• 10 Explosive Sit Ups or Jump Lunges

4-5 Rounds

• Can use deadball or dumbbell
• Complete as quickly as possible

Component 2

• 6 Depth Box Jumps
• 8 Overhead Dumbbell Push Press
• 10 Deadball Hang Cleans

4-5 Rounds

• Week 5 & 6: Increase weight or reduce rest each week
• Complete as quickly as possible

Complete Session:

• Week 4: 400 meters at 70% effort, 1:2 + 30 burpess for 5 rounds
• Week 5: 400 meters at 70% effort, 1:2 + 30 burpess for 5 rounds
• Week 6: 250 meters at 100% effort, 1:5 for 5 rounds

Ensure you record your time with each run.

Maintain pace throughout all efforts.

Component 2: 

• Week 4: 4.8km at 5 kilometers pace
• Week 5: 8km at 5 kilometers pace
• Week 6: 11.2km at 5 kilometers pace

Duration will be dictated by time available and training history. Scale accordingly.

Warm Up:

• Bike for 10-15 minutes at 60-70% effort

Component 1: Agility Circuit

1. Four Square Cone Drill Ladder
2. 20 Side to Side Hops
3. 20 Front to Back Hops
4. 2 Triangle Cone Drills

Between each set, complete a max hang and rest after each round.

3 Rounds per workout

Component 2

• 45 Degree Angle Off Wall Sprint
• Reactive Jumps
• Zig Zag Cuts
• Push Up to Sprint at 90% Effort

3 Rounds Per Workout

Complete Session:

• Run 75% of racing distance
• Every 10%, compete 20 reactive jumps and 10 burpees