Complete 3-Week Spartan Crash Course

Complete 3-Week Spartan Crash Course

With our 21-day training plan and an array of resources and support, you can become a Spartan within the next month—training and overhauling your approach to exercise and diet and celebrating it with participation in a Spartan race.

We've built you a complete 3 week guide to get your race-ready fast.

Step 1 is to download the entire training guide with exercise descriptions. Step 2 is to get started with these workouts for Week 1.

Week 1

Monday

Warm Up 10 min brisk walk

Main Set 5 min jog 2 min walk Repeat 2-4x

Cool Down Mobility Stretching Hamstring Stretch Hold for 10 seconds Repeat 10 times Glute Stretch Hold for 10 seconds Repeat 3x on each side Spiderman Stretch Hold for 30 seconds on each side The Frog Hold for 30 seconds

Tuesday

Warm Up 5 minute jog Dynamics 10x each of the following Head turns right & left Shoulder shrugs up, back, down, forward and up, forward, down, back Arm circles front and back (small to large) Back Slaps Standing backbends Lateral standing side bends Standing leg swings from the hip front and back, side to side Ankle circles right and left Partial squat Partial lunge

Main set 10-15 Push ups 40-60 sec Plank 25-45 Squats 7-14 Lunges 5-10 Lateral split squats (each leg) 10 feet Bear crawl 5 Burpees Repeat 2-4x

Cool down Mobility 2 Warrior Pose Hold for 30 seconds Triangle Pose Hold for 15 seconds and then switch sides. Repeat 3x Unilateral Hip Flex Hold for 15 seconds. Switch Sides. Repeat 3x

Wednesday

Warm Up 10 min brisk walk 5 min jog 1 min walk repeat 3-4x

Main set *Find a 15–25 lb object 50 yard object carry 10 squats 10 deadlifts 1 min rest repeat 3x

*If 15-25 object not available or too heavy, then just complete the movements without the weighted object.

Cool down Warrior Pose Hold for 30 seconds Triangle Pose Hold for 15 seconds and then switch sides. Repeat 3x Unilateral Hip Flex Hold for 15 seconds. Switch Sides. Repeat 3x

Thursday

Recovery

Why is your health and fitness important to you? Where do you want to be in three, six, to one year?

Friday

Warm Up 10 min brisk walk

Main Set 5 min jog 2 min walk Repeat 3-4x

Cool Down Hamstring Stretch Hold for 10 seconds Repeat 10 times Glute Stretch Hold for 10 seconds Repeat 3x on each side Spiderman Stretch Hold for 30 seconds on each side The Frog Hold for 30 seconds

Saturday

Warm Up 5 minute jog Dynamics 10x each of the following Head turns right & left Shoulder shrugs up, back, down, forward and up, forward, down, back Arm circles front and back (small to large) Back Slaps Standing backbends Lateral standing side bends Standing leg swings from the hip front and back, side to side Ankle circles right and left Partial squat Partial lunge

Main set 10-15 Push ups 40-60 sec Plank 25-45 Squats 7-14 Lunges 5-10 Lateral split squats (each leg) 10 feet Bear crawl 5 Burpees Repeat 2-4x

Cool down Mobility 2 Warrior Pose Hold for 30 seconds Triangle Pose Hold for 15 seconds and then switch sides. Repeat 3x Unilateral Hip Flex Hold for 15 seconds. Switch Sides. Repeat 3x

Sunday

Recovery

Week 2

Monday

Warm Up 10 min brisk walk

Main Set 5 min jog 2 min walk Repeat 2-4x

Cool Down Mobility Stretching Hamstring Stretch Hold for 10 seconds Repeat 10 times Glute Stretch Hold for 10 seconds Repeat 3x on each side Spiderman Stretch Hold for 30 seconds on each side The Frog Hold for 30 seconds

Tuesday

Warm Up 5 minute jog Dynamics 10x each of the following Head turns right & left Shoulder shrugs up, back, down, forward and up, forward, down, back Arm circles front and back (small to large) Back Slaps Standing backbends Lateral standing side bends Standing leg swings from the hip front and back, side to side Ankle circles right and left Partial squat Partial lunge

Main set 15 Burpees 40-60 sec Bear Crawl 15 Lateral Lunges (each leg) 15 Push-ups 15 Squats 40-60 sec Weighted Carry Repeat 2-4x

Cool down Mobility 2 Warrior Pose Hold for 30 seconds Triangle Pose Hold for 15 seconds and then switch sides. Repeat 3x Unilateral Hip Flex Hold for 15 seconds. Switch Sides. Repeat 3x

Wednesday

Warm Up 10 min brisk walk 5 min jog 1 min walk repeat 3-4x

Main set *Find a 15–25 lb object Part I 8 Deadlifts x 3 8 Weighted Squats x 3 60 seconds Weighted Carry x 3

Part II 30 seconds burpees 30 seconds rest 30 seconds bear crawl 30 seconds rest x3

*If 15-25 object not available or too heavy, then just complete the movements without the weighted object.

Cool down Warrior Pose Hold for 30 seconds Triangle Pose Hold for 15 seconds and then switch sides. Repeat 3x Unilateral Hip Flex Hold for 15 seconds. Switch Sides. Repeat 3x

Thursday

Recovery

Why is your health and fitness important to you? Where do you want to be in three, six, to one year?

Friday

Warm Up 10 min brisk walk

Main Set 5 min jog 2 min walk Repeat 3-4x

Cool Down Hamstring Stretch Hold for 10 seconds Repeat 10 times Glute Stretch Hold for 10 seconds Repeat 3x on each side Spiderman Stretch Hold for 30 seconds on each side The Frog Hold for 30 seconds

Saturday

Warm Up 5 minute jog Dynamics 10x each of the following Head turns right & left Shoulder shrugs up, back, down, forward and up, forward, down, back Arm circles front and back (small to large) Back Slaps Standing backbends Lateral standing side bends Standing leg swings from the hip front and back, side to side Ankle circles right and left Partial squat Partial lunge

Main set Main Set:

1 minute Burpees 1 minute Bear Crawl Rest

1 minute Push-ups 1 minute Squats Rest

1 minute Lunges 1 minute Lateral Lunges Rest

Repeat

Cool down Mobility 2 Warrior Pose Hold for 30 seconds Triangle Pose Hold for 15 seconds and then switch sides. Repeat 3x Unilateral Hip Flex Hold for 15 seconds. Switch Sides. Repeat 3x

Sunday

Recovery

Week 3

Monday

Warm Up 10 min brisk walk

Main Set 5 min jog 2 min walk Repeat 2-4x

Cool Down Mobility Stretching Hamstring Stretch Hold for 10 seconds Repeat 10 times Glute Stretch Hold for 10 seconds Repeat 3x on each side Spiderman Stretch Hold for 30 seconds on each side The Frog Hold for 30 seconds

Tuesday

Warm Up 5 minute jog Dynamics 10x each of the following Head turns right & left Shoulder shrugs up, back, down, forward and up, forward, down, back Arm circles front and back (small to large) Back Slaps Standing backbends Lateral standing side bends Standing leg swings from the hip front and back, side to side Ankle circles right and left Partial squat Partial lunge

Main set 1 minute burpees 1 minute bear crawl Rest

1 minute push-ups 1 minute squats Rest

1 minute lunges 1 minute lateral lunges Rest

Repeat

Cool down Mobility 2 Warrior Pose Hold for 30 seconds Triangle Pose Hold for 15 seconds and then switch sides. Repeat 3x Unilateral Hip Flex Hold for 15 seconds. Switch Sides. Repeat 3x

Wednesday

Warm Up 10 min brisk walk 5 min jog 1 min walk repeat 3-4x

Main set 10 push-ups x 3 10 squats x 3 10 lunges x 3 10 lateral lunges x 3

5 x 1 minute intervals. 1 partner does bear crawl while the other does burpees. Switch every minute.

Cool down Warrior Pose Hold for 30 seconds Triangle Pose Hold for 15 seconds and then switch sides. Repeat 3x Unilateral Hip Flex Hold for 15 seconds. Switch Sides. Repeat 3x

Thursday

Recovery

Why is your health and fitness important to you? Where do you want to be in three, six, to one year?

Friday

Warm Up 10 min brisk walk

Main Set 5 min jog 2 min walk Repeat 3-4x

Cool Down Hamstring Stretch Hold for 10 seconds Repeat 10 times Glute Stretch Hold for 10 seconds Repeat 3x on each side Spiderman Stretch Hold for 30 seconds on each side The Frog Hold for 30 seconds

Saturday

Warm Up 5 minute jog Dynamics 10x each of the following Head turns right & left Shoulder shrugs up, back, down, forward and up, forward, down, back Arm circles front and back (small to large) Back Slaps Standing backbends Lateral standing side bends Standing leg swings from the hip front and back, side to side Ankle circles right and left Partial squat Partial lunge

Main set Main Set:

1 minute push-ups 1 minute squats Rest, repeat

1 minute bear crawl 1 minute burpees Rest, rest and repeat

Repeat

Cool down Mobility 2 Warrior Pose Hold for 30 seconds Triangle Pose Hold for 15 seconds and then switch sides. Repeat 3x Unilateral Hip Flex Hold for 15 seconds. Switch Sides. Repeat 3x

Sunday

Recovery