Spartan Stadion 8 Week Prep Program

Epic Race Training

Obstacle Course Racing, Endurance, Functional Fitness
Coach
Rich Borgatti

Conquer the Spartan Stadion with Our 8-Week Prep Course!

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:

  • A tried and tested program already proven to work for beginners and intermediate racers
  • Comprehensive 8-Week Training Plan
  • 3 workouts a week including obstacle accessory work: 2 conditioning workouts and 1 progressive running workout. Designed to meet the demands of a Spartan Stadion race.

Take the first step toward your Spartan Stadion victory — purchase today and start your transformation!

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Improved Race Performance:
Develop the speed, endurance, and obstacle techniques needed to finish faster and stronger.
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Obstacle Mastery:
Gain confidence in tackling walls, monkey bars, rope climbs, and other key race challenges.
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Enhanced Strength and Conditioning:
Build functional power tailored to the unique demands of stadium-based races.
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Injury Prevention and Recovery:
Incorporate mobility and recovery techniques to stay healthy and race-ready.
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Structured Training Plan:
Follow a clear, race-specific roadmap designed to help you reach your goals efficiently.
Features
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Access to your coaches
We are here each step of the way, to help you stay accountable and provide the feedback you need to conquer your next race!
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Programming 3 days per week
3 workouts a week consisting of strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos of the movements are included to help guide your form. check out our Youtube channel for more videos.
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Delivered through TrainHeroic
Our programs are delivered through TrainHeroic, an amazing digital platform to help you keep track of your progress!
Equipment
Required
Sandbag // Dumbbells or Kettlebells // Box // TRX or Rings // Climbing Rope
Recommended
Pullup Bar // Track // Climbing wall // Monkey Bars // Throwing Spear // Slam Ball // Yoga Mat
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Session 1

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

Tuesday
Week 1 Session 2

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

Thursday
Week 1 Session 3

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
coach-avatar Rich Borgatti

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.

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Have an Epic race!!

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
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Spartan Stadion 8 Week Prep Program