Get race-ready and dominate your Spartan Stadion with confidence!
Our 8-Week Spartan Stadion Prep Course is designed for athletes of all levels who want to elevate their performance, conquer obstacles, and finish strong. Whether you're aiming to improve your time or tackle your first stadium race, this program will help you succeed. This program will help build functional power and endurance for obstacle success. Included is Race-Specific Conditioning, prepare for stairs, carries, and explosive speed bursts unique to Spartan Stadion courses. This program is uniquely focused on the challenges of Spartan Stadion races, blending endurance, speed, strength, and technical obstacle mastery.
What You Will Get:
Take the first step toward your Spartan Stadion victory — purchase today and start your transformation!
A
Full Body Dynamic Warmup
For Completion
B
Cardio
For Completion
Circuit
C
5 rounds of :30s work and :30s rest of each exercise 1. Jumping Jacks 2. Side to Side shuttle shuffle (10ft or 3m) 3. Push ups or Elevated Push ups 4. Pull up bar hang or Farmers Hold (in place, 15 - 25lbs each hand)
Conditioning
D
Spartan FIT Test
Spartan FIT Test AMRAP 5 mins Set a clock for 5 mins, perform as many burpees as possible in that time. For the first test pace the burpees so you can finish the 5 minutes. Record number of burpees to re-test later
E
Cool Down Yoga Flow
1 x 5:00
F
Foam Roll
1 x 5:00
A
Full Body Dynamic Warmup
For Completion
B
Jog
For Completion
Circuit
C
Warm up pace x20 reps each - Jumping Jacks - Cossack Squat - Mountain Climbers (L&R=1)
Circuit
D
Workout: AMRAP 20 mins 10 Air Squats 10 Walking Lunges 10 Sit ups 1 min Run, jog or jump rope in place Rest 1:00 then repeat (optional) Record how many full rounds you complete in 20 mins
E1
Static Stretch
1 x 5:00
E2
Foam Roll
1 x 5:00
E3
Fire Hydrant
3 x 5
A
Jog
For Completion
Prep
B
Running Dynamic Warm Up
Warm up: Gently stretch anything that feels tight. Pay attention to the calves and hamstrings. x10 reps each - High kicks (frankenstein walk) - Butt kicks - High knees - Walking lunges - High Skips (Super Mario jumps)
C
Run
D
Cool Down Yoga Flow
For Completion
E
Foam Roll IT Bands
For Completion
Coach Rich is a pioneer in Obstacle Course Racing (OCR) and CrossFit. Named one of America’s top 10 OCR coaches by Spartan Races in 2019, he is a Spartan Level 2 coach and serves on the USAOCR coaching committee, has coached hundreds of athletes from beginners to elites, led Spartan World Tour events, and authored the OCR training book Epic Training.
Your Spartan Stadion success starts here! With expert guidance, obstacle-specific training, and a proven plan for any fitness level, this program will give you the edge you need to dominate the course. Don’t wait—commit to your victory today and transform
Get Spartan Stadion 8 Week Prep Program