Check out our free weekly Spartan workouts to prepare you for your next Spartan Race.


Not a Picnic

30 Burpee Cash in, then do
4 Rounds:
10 Push-Press
20 Weighted Step-ups (use a picnic table)
100m Overhead Carry (arms fully extended with weight overhead)
400m Run
After 4 Rounds do
30 Burpee Cash Out

spartan training


Simply Anywhere

For 22 minutes, complete as many rounds as possible:
5 Hand Release Push-ups
10 Sit-ups
15 Air Squats
Run 200m (try to have a hill/elevation in your run)

spartan training


Run, Burpee, Run

1 mile run
100 Burpees
1 mile run

spartan workout


Just 5 Minutes – Burpee EMOM

This workout is a good primer workout (an appetizer, if you will), to get your head into a tough workout. It’s also great to do during taper week before a big race.

Every Minute on the Minute
10 Burpees, every minute:
Minute #1 – Do 10 Burpees (rest remaining time in minute)
Minute #2 – Do 10 Burpees (rest remaining time in minute)
Minute #3 – Do 10 Burpees (rest remaining time in minute)
Minute #4 – Do 10 Burpees (rest remaining time in minute)
Minute #5 – Do 10 Burpees (rest remaining time in minute)

Free weekly workouts


Stadium Workout
4 Rounds:
10 Sandbag Cleans (substitute dumbbells or kettlebells)
Bear Crawl w/weight 15 yards
Drag weight backwards 15 yards.
Sandbag/weighted carry up stadium stairs
400m Run


All The Carries

2 Rounds:
20 Sandbag (or any type of weight) Cleans
1 Sandbag Hill Carry
20 Toes-to-Bar (or scale to Knees-to-Chest)
1 Sandbag Hill Carry
10m Lateral Fence Traverse into 30m Army Crawl (Switch directions in 2nd round)
1 Sandbag Hill Carry
20 Burpees over the Bag
1 Sandbag Hill Carry


2-4-6-8-and so on….

Using weight, do As Many Rounds and Reps as Possible for 23 minutes:

Squat Cleans
Push Press
Run 400m

2 Reps of each movement (except the run) first round, 4 reps next round, 6 reps the next, round, etc., adding 2 reps each round till the time cap.


Double Double

spartan free weekly workouts
Crawl with knees hovering over ground, back straight. Once waist passes over the weight underneath, grab weight and pull in front of you. Crawl and repeat, making sure to alternate right/left hand pulling.

2 Rounds:

30m Bear Crawl, while pulling weight underneath you
30m Overhead lunge with weight back
Repeat 30m Bear Crawl with weight
30m Overhead lunge with weight back

8 Pull-ups
100m Sandbag Hill Carry
Repeat 8 Pull-ups
100m Sandbag Hill Carry

Run 400m

We recommend purchasing a wreckbag for obstacle race training. It’s a versatile weight, that does well outdoors and in the gym.



5 Minutes, As Many Reps and Rounds As Possible
5 Chin-ups
50m Heavy Farmer Carry


30 Burpees, then…

3 Rounds:
10 Sandbag Cleans (could use any weight to substitute)
Sandbag Carry up and downhill
Run Hill
10 Knees-to-Chest
10 Alternating Pull-up to Chin-ups (5 of each. Try to switch grip without stepping down, or scale to jumping pull-ups or inverted rows to scale).

Finish off the workout with 30 Burpees

free weekly spartan workouts

Free Weekly Workouts


Up and Down, Touch the Ground

4 Rounds :
10 Weighted Squats
Monkey Bar Crossing
Hill Climb with weight
Bear Crawl up same hill (leave weight at bottom of hill), run down
Hill Climb with weight
Run 400m

free weekly spartan workouts

Free Weekly Workouts


The Chipper

50 Air Squats (use weight if desired)
50 Push-ups (or Push Press if using weight)
50 Overwalls (use a picnic table or waist-height wall or bar to climb over)
10 Hill Climbs (Or 50 Lunges if no hill near you)
25 Vertical Ups (use a vertical pole on playground, starting from your butt, hand-over-hand, pull yourself up to standing. Use your legs if need assistance)
50 Burpees
1 mile run