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

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