Crush Your Week: 5 Strength, Mobility and Conditioning Workouts
This week's Crush the Week workouts feature a mix of bodyweight and weighted strength exercises, full-body mobility and range of motion work, and endurance-based conditioning. These workouts will challenge you to use your full body, condition you to run longer distances without fatiguing, and unlock muscle stiffness to find your flow.
Our expert Spartan trainers are dropping new workouts every month to get you race ready with Spartan EDGE. Get started with this week's workouts below, then head over to the app to finish out the week strong.
What are the benefits of adding mobility exercises to your workout?
Your first workout of the week will be a mobility-centric, full-body, bodyweight session. Flow State is designed to unlock stiffness, restore range of motion, and connect you to the joy of movement. Through controlled transitions and deep stretches, you’ll refresh your body, refocus your mind, and tap into the enthusiasm that keeps you going. Here's why adding a mobility workout to your weekly programming is always a good idea:
- Relieves muscle and joint stiffness
- Increases range of motion
- Improves functional movement and ability to do everyday tasks
- Improves mental focus
- Preserves joint health
Workout: Flow State
In this 30-minute, beginner-friendly, bodyweight workout, perform 2 sets of the below mobility circuit. Do each exercise for 60 seconds, except for the circuit's last exercise, which you'll do for 2 minutes.
- Alternating iron cross
- Side-lying windmill (right side)
- Side-lying windmill (left side)
- Shin box
- Shin box to hip extension
- 90/90 hip switch
- Alternating bear sit leg extension
- 90/90 forward fold (right side)
- Hurdler stretch hold (left side)
- Half-straddle side bend hold (right side)
- 90/90 forward fold (left side)
- Hurdler stretch hold (right side)
- Half-straddle side bend hold (left side)
- 2-minute straddle forward hold
Workout: Rise & Reveal
Who are you when the challenge is right in front of you? Rise & Reveal is a pull-up bar-focused upper-body session designed to strip away hesitation and uncover your true strength. With controlled hangs, deliberate reps, and a quality-first mindset, you’ll face the effort, the fatigue, and the moment of truth – where you either stop or rise. Meet yourself at the bar. Push through. Reveal what you’re capable of.
Perform the warm-up circuit for 3 rounds, doing each exercise for 30 seconds. The first strength circuit is 3 rounds, where you'll do each exercise for 45 seconds and then rest for 15 seconds before moving to the next exercise. The second strength circuit is an AMRAP, where you'll perform as many rounds as possible – for quality, not speed – in 3 minutes. When you're done, do 1 round of cool-down exercises (60 seconds each).
Warm-Up:
- Alternating bear plank shoulder taps
- Dead hang
Strength Circuit I:
- Hanging knee raises
- Alternating high-plank shoulder taps
- Pull-ups
- Push-up to downward dog
Strength Circuit II (3-Minute AMRAP):
- 5 burpee pull-ups
- 10 alternating jackknifes
Cool-Down:
- Child's pose hold (right side)
- Child's pose hold (left side)
Feeling amped up, inspired, and ready to crush the rest of your week? Find the rest of this week's workouts in the app and finish on a high note this Friday.
