Crush Your Week: The Race-Ready Obstacle Program, Week 3

In week 2, you completed three days of strength and conditioning with rest days on Tuesday and Thursday to get you ready for obstacle training. This week, we'll continue building on these skills and movements, but kick it up an extra notch.

This four-week, beginner-friendly program is built to help you develop the strength, endurance, and functional fitness needed to dominate the obstacles ahead. Through equipment-based and bodyweight workouts, you'll build a solid foundation – improving your power, control, and stamina with every session. All it takes is your commitment, your effort, and the will to rise to the challenge.

Our expert Spartan trainers are dropping new workouts every month to get you race ready with Spartan EDGE. Get started with the first workout in week 3 – a strength and conditioning workout – below, then head over to the app to finish out the week strong.

What are the benefits of adding strength and conditioning to your training?

Your first workout of the week will be a full-body strength and conditioning workout that requires a pull-up bar and a heavy dumbbell. We know it's only week 1, but strength and conditioning should be key to your weekly programming at any stage, and here's why:

1. Relieves muscle and joint stiffness

2. Increases range of motion

3. Improves functional movement and ability to do everyday tasks

4. Increases bone density

5. Improves cardiovascular health and stamina

01

Workout: Strength and Conditioning

This session combines a dynamic warm-up, bodyweight strength work, a fast-paced conditioning finisher, and a focused cool down – giving you a well-rounded workout that hits power, stability, and recovery in one go.

Warm-Up (2 sets):

1. 30-second alternating bird dog extension

2. 30-second tabletop scapular push-up

3. 30-second tabletop swimmer (right)

4. 30-second tabletop swimmer (left)

5. 15-second dead hang

Strength (4 sets):

1. 6 pull-ups

2. 12 alternating bent-leg dead bugs

3. 30-second dead hang

4. 45-second bear plank walk

Conditioning (5-min AMRAP):

1. 20 jumping jacks

2. 20 alternating high-plank shoulder taps

3. 10 jackknifes

Cool-Down (1 set, 60 seconds each):

1. Child's pose hold (right)

2. Child's pose hold (left)

3. Puppy pose

Feeling amped up, inspired, and ready to crush the rest of your week? Find the rest of this week's workouts in the app and finish on a high note this Friday.