The Spartan 150

The Spartan 150


Do not worry if you have built your castles in the air. They are where they should be. Now put the foundations under them. – Henry David Thoreau

A few basic movements can elevate your fitness tremendously. With these you can build a solid foundation with which to finish a Spartan Race. We’ve designed workouts like this so you can assemble the building blocks of your fitness base.


• Dynamic Warm Up – 3 movements x 2 at 25 yards each.

Main set

• 150 jumping jacks
• 15 burpees
• 5-15 pull-ups
• 15 box jumps
• 50 sit-ups
• 50 bodyweight squats
• 50 jumping lunges
• 5 rope climbs or 25’ bear crawls
• Run 1.5 miles

Repeat main set if needed.

Cool Down:


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