These 5 Basic Workouts Will Take You up and Over Any Cargo Net

These 5 Basic Workouts Will Take You up and Over Any Cargo Net
Presented by Spartan Training®

To beat the Spartan A-Frame Cargo net obstacle, you need to pull your body weight up and over an extremely tall a-frame, supported only by a loose weave of netting. Then, you have to get yourself safely down the other side. Sounds simple? It's harder than you think — especially if you get a little shaky when high off the ground.

Related: How to Do 8 Core Strengthening Exercises to Crush Spartan Obstacles

But don't worry. With just straight bodyweight and pancake training, we'll get you up and over that A-Frame Cargo (or any similar climbing obstacle). Do you have what it takes?

A Week of Training to Climb Any Cargo Net on the Spartan Course

Day 1

Always start your workouts with a warm-up and finish them with some mobility stretches. These 5-10 minutes are vital to your overall health and performance. 

3 Rounds:

  • 1 minute of burpees
  • 1 minute of jumping jacks
  • 1 minute of squat, touch the floor, jump, and turn
  • 1 minute of squat jacks
  • 1 minute of pancake/ball slams

Rest 2 minutes, then repeat.

Day 2 

You need a solid core and legs to maintain control on the A-Frame Cargo net. Stability will be key. Here's how to develop that:

2-mile run, followed by 3 rounds of:

  • 15/leg stationary lunges
  • 15/leg lateral lunges
  • 15 hanging leg raises
  • 15 hip thrusts
  • 15/leg step ups

Day 3

— Rest Day —

Day 4 

3 Rounds:

  • 40 squats
  • 30 lunges
  • 30-second wall sit
  • 100 jumping jacks
  • 30-second wall sit
  • 50 switch kicks
  • 40 squats

Day 5

Repeat the following workout five times if you're prepping for a Sprint, seven times for a Super, 10 times for a Beast, and 15 times for an Ultra.


  • 50 jumping jacks
  • 10 burpees
  • 12 box jumps

Day 6

— Rest Day —

Day 7: Test Day

On the final day, test your max for each of these exercises. This is a beast of a workout, and great way to track your abilities. Set a timer for five minutes for each exercise, and perform the maximum amount of each movement in the allotted time to get your score.

  • Max burpees
  • Max bodyweight jump squats
  • Max pancake slams
  • Max push-ups
  • Dead hang, accumulated time of five minutes

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