Spartan Fitness Test

How many burpees can you do in 5 minutes? How fast can you run 1.5 miles?

Those answers will tell you which workout level to select when doing our Spartan Workout of the Day starting this July, when we kick off a 30-day workout plan by Joe Di Stephano, cofounder of Spartan Coaches.

The burpee test is a bit truer, we’ll be honest. Dr. H.P Burpee designed the burpee to test fitness, in fact. It’s a great tool with which to express your VO2 MAX. But if you are an experienced runner, and feel that will be a better measure of your fitness, we’ve included 1.5 mile time trial splits to determine your fitness level. You should do both, and if you have a huge divergence between your two scores, average them out, or pick the LOWER of the two tests.

Warm-up

Loosen up with some burpees and a brief jog.

Fitness Test

Max # of burpees in 5 minutes.

or

Run 1.5 mile time trial run.

Cool down

Stretch

Your Results

80+ burpees or <10:00 1.5 mile run = You’re ready for our TRIFECTA LEVEL WODS
Sandbag, Kettlebells, and Dumbbells Required – Gym Access is Recommened

Wod-Level-Trifecta

65+ burpees or 10:30 – 13:30 1.5 mile run = You’re ready for our BEAST LEVEL WODS
Sandbag, Kettlebells, and Dumbbells Required
Wod-Level-Beast

50+ burpees or 13:30 – 17:30 1.5 mile run = SUPER LEVEL WODS
Sandbag and Kettlebells Required
Wod-Level-Super

Under 50 burpees or >17:30 1.5 mile run = SPRINT LEVEL WODs
Sandbag Required
Wod-Level-Sprint

We are trying to get to know our WOD readers better. Help us out by taking this short survey.


Joe Di Stefano

Joe DiStefano, "Joe Di", is the Fitness & Training Director at Spartan Race and is the Project Manager of the Spartan Coaching program. For more information about Joe, plus all his updates on training, fitness, nutrition, and longevity, Follow Joe Di on Facebook! AROO!

Joe Di Stefano - Fitness Blogger - Spartan Race

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