Spartan Sprint

The Official Training Program

 

Get Ready to Train, Spartan!


The best program is one that is specifically designed with you and your goals in mind. That's why this program is the best program for getting you ready for your next Spartan Sprint race.

The Spartan Sprint is perfect for anyone who is new to the obstacle course racing scene or the fitness enthusiast who is looking for a new challenge. While a Spartan Sprint is not as big of an undertaking as a Spartan Super or Spartan Beast, it is sure to challenge you. Racing for a heart pumping 5+ kilometers and taking on 20 signature obstacles is not easily done.

It's important that you keep your training goals realistic and apply the correct intensity to warrant progress. It is just as important that you listen to your body and arrive to the starting line injury free. I wish you the best of luck in your training and your Spartan Sprint. If you find yourself needing some extra help and accountability, I would also invite you to join my 365 Program.

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, just click on that "Find a Race" button below. Good luck, Spartan!

Workout Weeks 1-3

  • 3 Gym Sessions
  • 3 Cardio Sessions

Jump to Your Workout:


Gym Session 1

Squat/Hinge - Muscular Endurance & Grip Focus

Warm Up:

  • Rowers/Ski Erg: 10-20 minutes (RPE 5/10 or 50%) *Rate of Percieved Exertion

Component 1: EMOM *Every Minute On the Minute

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

5 Rounds at 70% Effort

  • Week 2: Increase effort to 80% by increasing speed or weight
  • Week 3: Increase effort to 90% and work for the full minute - AMRAP (As Many Reps as Possible)

Component 2, 5-10 Rounds

  • 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)

Cardio Session 1


Complete Session:

  • 1km (run, row or ski) efforts @ 7/10
  • After each 1km effort complete 3 x (10 Push Ups + 10 Squats) before starting the next round.
  • 5 Rounds. Minimal to no rest. Preferably run.

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


Gym Session 2

Rotation/Pull - Hypertrophy/Stability Focus

Warm Up:

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

Component 1: Every Minute On the Minute (EMOM)

  • Minute 1: 12 Deadlifts
  • Minute 2: 8.8 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%
  • *Repetitions decrease each week however the weight must increase to match an 80% intensity

Component 2

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

4 Rounds at 80% Effort



Cardio Session 2

Complete Session:

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

Gym Session 3

Push/Carry/Jumping/Grip Muscular Endurance Focus

Warm Up:

  • Rowing Machine - 12 Minutes at 60% effort *low intensity to build our aerobic base

Component 1: Circuit (Max Reps)

  1. Dumbbell Floor Piston Press
  2. Deadball Shoulder Carry
  3. Burpee Box Jumps
  4. 10-20m Heavy Farmers Carry with Squat on Every Lap
  5. *option to add a one minute rest after exercise 4

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 - transition rest only

*Exercises 2 & 4 can be either 10 or 20 meters in length as long as you stay consistent

Component 2, Lower Body Endurance

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

10 minute time cap for body weight & 20 minute time cap for weighted


Cardio Session 3


Complete Session:

  • 40 Minute Run
  • Every 5 Minutes - 20 Squats + 10 Burpees

Add 10 minutes each week to the run. Pace should be dictated your by ability to maintain the same space from beginning to end.


spartan race image

Workout Weeks 4-6

  • 3 Gym Sessions
  • 3 Cardio Sessions

Jump to Your Workout:


Gym Session 1

Carries/Cleans/Squats/Hang Focus

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 or other cardio apparatus
  • Minute 4: 40 Meter 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)


Cardio Session 1


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)


Gym Session 2

Rotation/Pull - Hypertrophy/Stability Focus

TABATA Warm Up:

  • 10 seconds at 80%
  • 20 seconds at 50%

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


Cardio Session 2

Complete Session:

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

Component 2: 

  • 1600 meter run at 5km pace 'comfortably hard'

Gym Session 3

Agility Drills & Grip Focus

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


    Cardio Session 3


    Complete Session:

    • Run 75% of racing distance
    • Every 5 minutes, complete 20 reactive jumps and 10 burpees
    • *Begin your run with jumps and burpees