The Spartan 500

The Spartan 500


The Spartan 500

Warm-up

  • Dynamic warm up
  • Run/cycle/row/jump rope 5 minutes

Main set

  • 50 burpees
  • 50 squats (or squat tosses with sandbag)
  • 50 sit-ups
  • 5-25 pull-ups
  • 5 rope climbs (or 5-25 chin-ups)
  • Run 1 mile for time

Cool down: Stretch

Usually, 1 set is more than enough. But feel free to go for multiple.