Welcome to your the Spartan Super Training Plan, filled with Spartan workouts. Our intention is to continue to build on your previous training from our last 28-day program, the Spartan Stadium Series Training Plan. The noticeable difference between a Spartan Stadium Sprint race and a Super Super include mileage, terrain, and the degree of obstacle difficulty in reference to grip and height. Therefore, these Spartan workouts will be different.
During this Spartan workout training program, our main goal is to significantly strengthen your grip and to increase your mileage. This program is designed based on obstacle specificity. Our goal is for you to walk into any Spartan Race Super with confidence regardless of what obstacle you are facing.
Use the Perceived Exertion Scale (RPE) to choose weights and techniques specific to your skill level. The exercises should be challenging, but not unmanageable. We’ve built this workout using a Spartan pancake for resistance, but you can also use a kettlebell, traditional sandbag, or most anything, really. Click each exercise to view a demonstration that shows proper technique. Always perform each movement in a controlled and strict manner.