Climb the mountains and get their good tidings.
— John Muir
After a solid warm-up, run 1-3 miles to the steepest hill you can find near your home or work: any trail, road, skyscraper, or random hillside could be used if you are creative.
Perform 2-10 30-second uphill sprint intervals on 30-120 seconds recovery, before running home and finishing with 30 burpees. Think 100% effort, then 100% recover.
If you are on a mountain, you can stand still for your recovery and then continue upwards again. If you are on a hill, jog back down to the bottom.
If your local geography is lacking elevation, consider dragging a tire behind you across a field as an alternative to the hill sprints. The goal is to generate full bore, explosive power.
Beginner: 2-3 30-second uphill intervals on 2 minutes recovery.
Intermediate: 5-8 30-second uphill intervals on 1 minute recovery.
Advanced: 8+ 30-second uphill intervals with 10 burpees on 1 minute recovery.
Learn more about why Spartans run hills.
WOD Intensity Scores
*1 = least intense, 5 = most intense
Why Spartan Race WOD?
Because they are committed. Because they are hungry not to just show up and get through a Spartan Race, but they are hungry to show up and dominate the clock with a peak performance. Spartan Race is here to help you achieve your fitness goals.
As always, take the WOD as a general outline to best meet your current fitness and goals. We can’t dial into every Spartan’s workout schedule. Use these suggested WOD’s as a starting point to develop your own Spartan training regiment.
Please, always consult a medical professional before beginning or performing any of these workouts.