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

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Exercise #2: Burpees 

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Block #1

Walkout to 5 Push-Ups

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Jump up into a Frogger

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5 Lunges

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Repeat 5 Rounds

25 Sit Ups

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Cardio Block #2

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

Exercise #1: Jumping Jacks

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Exercise #2: Burpees

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Block #2

5 Push-Ups

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Bear Crawl to Crab Walk

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5 Sit-Ups

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5 Rounds

25 Lunges

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Cardio Block #3

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

Exercise #1: Bounding

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Exercise #2: Burpee

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Block #3

5 Lunges

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Army Rolls

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5 Sit-Ups

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Complete 5 Rounds

25 Push-Ups

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Big Finish! Burnout Block

20 Sit-Ups

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5 Clap Behind the Legs

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20 Lunges

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5 Jump Lunges

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20 Push-Ups

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5 Clap Push-Ups

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Cool Down Block

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

Exercise #1: Arm Swings

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Exercises #2: Lateral Arm Swings

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Exercise #3: Hip Circle Right Leg

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Exercise #4: Hip Circle Left Leg

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Exercise #5: Toe Touch to Reach

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Exercise #6: Lateral Squats

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Exercise #7: Neck Extensions

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Exercise #8: Cobra to Childs Pose

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Exercise #9: Glute Bridges

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Exercise #10: Hip Drops

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