The following three workouts are tough. They’re not impossible, they’re not completely insane, but you should feel like you’re going through a bit of hell to get them done. If you don’t, then you’d better increase your intensity the next time you plan to take one on again.
3 Hard as Hell Spartan Workouts
1. Death by Burpees
This workout was designed by none other than the Spartan boss himself, Joe De Sena. It’s simple and it’s hellish, but if you’re able to fly through it, then you shouldn’t have any issues transitioning to and from any obstacles come race day. You can imagine this being about a mile less than a Spartan Sprint, with a whopping total of eight burpee penalties.
8 rounds for time:
- 400-meter run
- 30 burpees
2. Dead Weight
The following workout is extracted from Spartan Games competitor and Ninja Warrior Champion Grant Mccartney’s Spartan Island Ninja Training Program. In this workout, you’ll build unbreakable legs to avoid any injuries on the course caused by muscular imbalances or instability.
5 rounds for time:
- 50-foot sled push (sled weight: 125 pounds for women, 225 pounds for men)
- 50-foot sled pull
- 25 burpees
The Spartan Sled of Choice
Heavy sled pushes and pulls are crucial for building unbreakable knees and hips by strengthening the quads, hamstrings, and glutes, so Spartan recommends Titan Fitness’ Pro Sled Core Unit, loaded up with Titan Fitness’ Elite Classic Bumper Plates.
3. Churn and Burn
Start with 5-10 minutes of warming up/slowly biking followed by:
- 5 sets of 1:30 hard, then 1:30 easy
- 4 sets of 1:00 hard, then 1:00 easy
- 3 sets of a 30-second sprint, then 30 seconds easy
Your cool-down will be another 5-10 minutes of easy biking.
The Spartan Fan Bike of Choice
A huge benefit of working with a fan bike is that it’s a great way to build up endurance at high intensities when you need to give your legs a break from running. To crush this workout, Spartan recommends Titan Fitness’ Fan Bike.