The Spartan 150 Total Body Workout

The Spartan 150 Total Body Workout


Strength: The Spartan 150 Total Body Workout

“Freedom lies in being bold.” – Robert Frost

Warm-up

  • Jump Rope – 2 minutes
  • 10 – Glute Kickbacks
  • 10 – Jumping Lunges
  • 10 – Star Jumps

Main set

  • 150 jumping jacks
  • 15 burpees
  • 15 pull-ups
  • 15 box jumps
  • 15 sandbag squat-throws
  • 50 crunches
  • 50 bodyweight squats
  • 50 jumping lunges
  • 5 rope climbs (opt.)
  • Run 1.5 miles

SPRINT: X1

SUPER: X2

BEAST: X3

Cool down

Stretch

Note: If you don’t know how to perform any of the exercises in our WOD please refer to our Spartan Race Exercise Database.