Spartan Super

Do you want to take on the challenge of a Spartan Super? Well, I developed a program specifically to help you run your best race. This training program is tailored specifically for your goal of performing better on race day.

The Spartan Super is perfect for anyone who is a regular runner that wants a new challenge. With 13+km and 30 signature Spartan obstacles, the Spartan Super is not for the feint of heart. The race is longer and demands more training than the Spartan Sprint.

Make sure that you keep your training goals realistic as you prepare for your race. This training program is designed to ensure that you're training at the correct intensity to warrant progression so you perform your best. If you want to get more support, 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 to your Spartan Super race, click on the "Find a Race" button below. Good luck, Spartan!

Warm Up:

• Rowers/Ski Erg: 10-20 minutes (RPE 5/10 or 50% effort)

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 RDLs
• 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, 5-10 Rounds

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

Progression: Stay in an 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: One 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%

Component 2

• 12 Renegade Rows
• 12 Landmine Rotations
• 6.6 Single Leg Romanian Deadlifts 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 (Deadball 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 Lunges, Body Weight to Weighted
Every 2 Minutes On the Minute alternate exercise 'a' or 'b'
• a) 20 Lateral Jumps
• b) 10 Dumbbell Overhead Press

10min time cap for body weight lunges and 20min time cap for weighted lunges

Complete Session:

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

• 60 Minute Run
• Every 10 Minutes - 20 Squats + 10 Burpees

Duration will be dictated by time available & training history. Scale accordingly and focus on maintaining pace throughout.

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:

• 7 x 1km @ 70% into Plate Pinch Grip for maximum distance
• Select weight plates that you can carry for at least 20m
• Rest 60-120 seconds after Pinch Carry.
  all rounds.
• Record the time it takes to complete each 1km effort to track your average pace throughout each session and program.

TABATA Warm Up:

• 10 seconds at 80% (comfortably 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 Jumping 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: 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

Ensure you record your time with each run or cardio choice.

Maintain pace throughout all efforts.

Component 2: 

• Week 4: 3.2km run at comfortable pace
• Week 5: 4.8km run at comfortable pace
• Week 6: 6.4km run at comfortable pace

Duration will be dictated by time available & 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%, complete 20 reactive jumps and 10 burpees

Training for a 14km race, I'll run 75% of that distance (10.5 km). Every 10 minutes, I'll perform the two exercises.