Complete This 3-Week Spartan Crash Course to Get Race Ready NOW

Complete This 3-Week Spartan Crash Course to Get Race Ready NOW

Stop delaying a commitment because you don't feel ready. Commit now, and allow that date on the calendar to force you to GET ready. 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 nutrition and celebrating it all by crushing a Spartan race.

Related: 30 Days to Spartan Beast: The First-Timer’s Training Plan to Survive

We've built you a complete three-week guide to get you ready to race in no time. Now it's time to commit to a circuit workout.

The 3-Week Race-Ready Workout Program

WEEK 1

Monday

Warm-Up:

  • 10-minute brisk walk

Main Set (repeat 2-4 times):

  • 5-minute jog
  • 2-minute walk

Cool-Down:

Mobility Stretching

  • 10-second hamstring stretch (repeat 10 times)
  • 10-second glute stretch (repeat three times on each side) 
  • 30-second (each side) Spiderman stretch
  • 30-second frog hold 

Tuesday

Warm-Up:

  • 5-minute jog

Dynamics (10 reps of each of the following):

  • Head turns (right and 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 (repeat 2-4 times):

  • 10-15 push-ups
  • 40-60-second plank
  • 25-45 squats
  • 7-14 lunges
  • 5-10 lateral split squats (each leg)
  • 10-foot bear crawl
  • 5 burpees

Cool-Down:

Mobility 2

  • 30-second warrior pose hold
  • 15-second triangle pose hold (each side, repeat 3 times) 
  • 15-second unilateral hip flex (each side, repeat 3 times) 

Wednesday

Warm-Up (repeat 3-4 times):

  • 10-minute brisk walk
  • 5-minute jog
  • 1-minute walk

Main Set (repeat 3 times):

Find a 15–25-pound object for this set.

  • 50-yard object carry
  • 10 squats
  • 10 deadlifts 
  • 1-minute rest

Cool-Down

  • 30-second warrior pose hold
  • 15-second triangle pose hold (each side, repeat 3 times) 
  • 15-second unilateral hip flex (each side, repeat 3 times) 

Thursday

Recovery

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

Friday

Warm-Up

  • 10-minute brisk walk

Main Set (repeat 3-4 times):

  • 5-minute jog
  • 2-minute walk

Cool-Down:

  • 10-second hamstring stretch (repeat 10 times)
  • 10-second glute stretch (repeat three times on each side) 
  • 30-second (each side) Spiderman stretch
  • 30-second frog hold 

Saturday

Warm-Up:

  • 5-minute jog

Dynamics (10 reps of each of the following):

  • Head turns (right and 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 (repeat 2-4 times):

  • 10-15 push-ups
  • 40-60-second plank
  • 25-45 squats
  • 7-14 lunges
  • 5-10 lateral split squats (each leg)
  • 10-foot bear crawl
  • 5 burpees

Cool-Down:

  • 30-second warrior pose hold
  • 15-second triangle pose hold (each side, repeat 3 times) 
  • 15-second unilateral hip flex (each side, repeat 3 times) 

Sunday

Recovery

WEEK 2

Monday

Warm-Up:

  • 10-minute brisk walk

Main Set (repeat 2-4 times) 

  • 5-minute jog
  • 2-minute walk

Cool-Down:

Mobility Stretching

  • 10-second hamstring stretch (repeat 10 times)
  • 10-second glute stretch (repeat three times on each side) 
  • 30-second (each side) Spiderman stretch
  • 30-second frog hold 

Tuesday

Warm-Up:

  • 5-minute jog

Dynamics (10 reps of each of the following):

  • Head turns (right and 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 (repeat 2-4 times)

  • 15 Burpees
  • 40-60-second bear crawl
  • 15 lateral lunges (each leg)
  • 15 push-ups
  • 15 squats
  • 40-60-second weighted carry

Cool-Down:

  • 30-second warrior pose hold
  • 15-second triangle pose hold (each side, repeat 3 times) 
  • 15-second unilateral hip flex (each side, repeat 3 times) 

Wednesday

Warm-Up (repeat 3-4 times):

  • 10-minute brisk walk 
  • 5-minute jog
  • 1-minute walk

Main Set: 

Find a 15–25-pound object for these circuits.

Circuit 1 (repeat 3 times):

  • 8 deadlifts
  • 8 weighted squats
  • 60-second weighted carry

Circuit 2 (repeat 3 times):

  • 30 seconds of burpees
  • 30 seconds of rest
  • 30-second bear crawl
  • 30 seconds of rest

Cool-Down:

  • 30-second warrior pose hold
  • 15-second triangle pose hold (each side, repeat 3 times) 
  • 15-second unilateral hip flex (each side, repeat 3 times) 

Thursday

Recovery

Friday

Warm-Up:

  • 10-minute brisk walk

Main Set (repeat 3-4 times) 

  • 5-minute jog
  • 2-minute walk

Cool-Down:

  • 10-second hamstring stretch (repeat 10 times)
  • 10-second glute stretch (repeat three times on each side) 
  • 30-second (each side) Spiderman stretch
  • 30-second frog hold 

Saturday

Warm-Up:

  • 5-minute jog

Dynamics (10 reps of each of the following):

  • Head turns (right and 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 of burpees
  • 1-minute bear crawl
  • Rest
  • 1 minute of push-ups
  • 1 minute of squats
  • Rest
  • 1 minute of lunges 1 minute of lateral lunges
  • Rest
  • Repeat

Cool-Down:

  • 30-second warrior pose hold
  • 15-second triangle pose hold (each side, repeat 3 times) 
  • 15-second unilateral hip flex (each side, repeat 3 times) 

Sunday

Recovery

WEEK 3

Monday

Warm-Up:

  • 10-minute brisk walk

Main Set (repeat 2-4 times):

  • 5-minute jog
  • 2-minute walk

Cool-Down:

  • 10-second hamstring stretch (repeat 10 times)
  • 10-second glute stretch (repeat three times on each side) 
  • 30-second (each side) Spiderman stretch
  • 30-second frog hold 

Tuesday

Warm-Up:

  • 5-minute jog

Dynamics (10 reps of each of the following):

  • Head turns (right and 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 of burpees
  • 1-minute bear crawl
  • Rest
  • 1 minute of push-ups
  • 1 minute of squats
  • Rest
  • 1 minute of lunges 1 minute of lateral lunges
  • Rest
  • Repeat

Cool-Down:

  • 30-second warrior pose hold
  • 15-second triangle pose hold (each side, repeat 3 times) 
  • 15-second unilateral hip flex (each side, repeat 3 times) 

Wednesday

Warm-Up (repeat 3-4 times):

  • 10-minute brisk walk 
  • 5-minute jog 
  • 1-minute walk

Main Set:

Repeat 3 times:

  • 10 push-ups
  • 10 squats
  • 10 lunges
  • 10 lateral lunges

5 x 1-minute intervals with a partner:

  • One partner does a bear crawl while the other does burpees.
  • Switch every minute.

Cool-Down:

  • 30-second warrior pose hold
  • 15-second triangle pose hold (each side, repeat 3 times) 
  • 15-second unilateral hip flex (each side, repeat 3 times) 

Thursday

Recovery

Friday

Warm-Up:

  • 10-minute brisk walk

Main Set (repeat 3-4 times)

  • 5-minute jog
  • 2-minute walk

Cool-Down:

  • 10-second hamstring stretch (repeat 10 times)
  • 10-second glute stretch (repeat three times on each side) 
  • 30-second (each side) Spiderman stretch
  • 30-second frog hold 

Saturday

Warm-Up:

  • 5-minute jog

Dynamics (10 reps of each of the following):

  • Head turns (right and 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 of push-ups
  • 1 minute of squats
  • Rest
  • Repeat

  • 1-minute bear crawl
  • 1 minute of burpees
  • Rest
  • Repeat

Cool-Down:

  • 30-second warrior pose hold
  • 15-second triangle pose hold (each side, repeat 3 times) 
  • 15-second unilateral hip flex (each side, repeat 3 times) 

Sunday

Recovery

Upcoming Spartan Race Schedule