Crush Your Week: The Race-Ready Obstacle Program, Week 1
This week's Crush the Week workouts will mix things up a bit: Instead of 5 workouts this week, we're kicking off week 1 of our "Race-Ready: Obstacle Edition" program. In week 1, you'll have workouts on Monday, Wednesday, and Friday, with rest days on Tuesday and Thursday.
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 1 – 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:
- Relieves muscle and joint stiffness
- Increases range of motion
- Improves functional movement and ability to do everyday tasks
- Increases bone density
- Improves cardiovascular health and stamina
Workout: Strength and Conditioning
This workout features a warm-up and a cool-down with strength and conditioning circuits within. For the strength portion, complete four sets for quality reps at your own pace, watching the clock for your dead hang. We recommend using a heavy dumbbell. Adjust the reps/time if the prescribed amount feels too challenging or too easy. For conditioning, complete as many rounds as you can in 5 minutes in this classic AMRAP.
Warm-Up (3 sets, 30 seconds each exercise):
- Inchworm
- Tabletop swimmer (right)
- Tabletop swimmer (left)
- Alternating bird dog extension
Strength (4 sets):
- 30-second dead hang
- 12 alternating high-plank shoulder taps
- 6 chin-ups
- 12 dumbbell glute bridges
Conditioning (5 minutes):
- 10 touchdown jacks
- 10 squats
- 10 butterfly sit-ups
Cool-Down (1 set, 60 seconds each):
- Tabletop thread-the-needle hold (right)
- Tabletop thread-the-needle hold (left)
- Child's pose hold
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.
