Spartan Camp | Home Obstacle Course Race Workout

Disclaimer

This workout is strenuous and can lead to physical injury. Use caution when performing any of the exercises displayed in this workout.

Consult your physician to ensure that these workout programs are safe for you before you begin.

Faster Stronger Wiser Fitness & Glenn Payne Jr. is not responsible for any injuries resulting from using this workout program.

For more details on how to do an exercise, check out the FSW Exercise Tutorials.

Cardio Block #1

Two exercises, 20 seconds each with a 10-second rest in between.

Exercise #1: Run in Place

Exercise #2: Burpees 

Block #1

Walkout to 5 Push-Ups

Jump up into a Frogger

5 Lunges

Repeat 5 Rounds

25 Sit Ups

Cardio Block #2

Two exercises, 20 seconds each with a 10-second rest in between.

Exercise #1: Jumping Jacks

Exercise #2: Burpees

Block #2

5 Push-Ups

Bear Crawl to Crab Walk

5 Sit-Ups

5 Rounds

25 Lunges

Cardio Block #3

Two exercises, 20 seconds each with a 10-second rest in between.

Exercise #1: Bounding

Exercise #2: Burpee

Block #3

5 Lunges

Army Rolls

5 Sit-Ups

Complete 5 Rounds

25 Push-Ups

Big Finish! Burnout Block

20 Sit-Ups

5 Clap Behind the Legs

20 Lunges

5 Jump Lunges

20 Push-Ups

5 Clap Push-Ups

Cool Down Block

Ten exercises, 20 seconds each. 10 second Deep Squat Hold in between. Exercises.

Exercise #1: Arm Swings

Exercises #2: Lateral Arm Swings

Exercise #3: Hip Circle Right Leg

Exercise #4: Hip Circle Left Leg

Exercise #5: Toe Touch to Reach

Exercise #6: Lateral Squats

Exercise #7: Neck Extensions

Exercise #8: Cobra to Childs Pose

Exercise #9: Glute Bridges

Exercise #10: Hip Drops