Obstacle race workout to crush your next course

We’ve got an obstacle course workout fit for a Spartan

OMQ, Spartan Race, Rings

Taking on the rings at a Spartan Race

Warm up

Before getting into the session, you need to get your entire body nimble. Spartan races require you to test your full body to the limit, calling upon flexibility as much as strength and endurance. So warm up properly.

Start with a light jog to get the legs moving. About 4-5 minutes will be great to get your heart rate up and ready for other movements.

Sets: 3 sets of 40 seconds each at half pace 

Rest: 30 seconds between sets


  • High Knees
  • Heel Flicks
  • Star Jumps
  • Lateral Raises
  • Floor walkout to plank
OMQ Spartan Race, Pull

You’ll need all-round strength to make it through a Spartan Race

Main Workout


Not anyone’s favourite, we know; but if you fail any obstacles on the course, you’re doing 30 of these as a punishment. And trust me, you’ll fail a few: so be prepared. Incorporate them into every session and learn to love how good they actually are.

They’re the total body strength training exercise and the ultimate example of functional fitness. With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. The only reason they hurt is because they work.

Exercise: Burpees with tuck jump

Sets: 3 sets of 10 reps

Rest: 20 seconds between sets


Mastering kettlebell exercises help to build a strong and explosive trunk to tackle any obstacle out on the course. There will be a lot of climbing and manoeuvring your body on the course, so you need to harness some explosive power from your trunk. The movement of kettlebells is much more fluid than other weights so you’ll increase strength and endurance at the same time.

Sets: 3 sets x 40 seconds on each exercise

Rest: 30 seconds between sets


  • Kettlebell swings
  • Kettlebell sumo squat to upright row
  • Kettlebell lunge with twist
  • Kettlebell Russian Twist
OMQ, Spartan Race, Rope Climb

You’ll need to build in grip strength to get up the rope. Pic: Epic Action Imagery 


These exercises are perfect to keep your body steady while doing any hanging bar exercises along with the rope climb. Grip strength is really important at Spartan and kettlebells are a fantastic way of increasing finger strength as a secondary exercise gain.

Sets: 3 sets x 40 seconds on each exercise

Rest: 30 seconds between sets


  • Kettlebell sit up and twist
  • Kettlebell around the body (stand straight and move a kettlebell around your body passing from hand to hand. As your body tries to fall back and forward your abs and core will engage and hold you steady)
  • Kettlebell weave (hold the kettlebell in one hand with your legs wide apart. Pass the kettlebell through your legs in a figure of 8 keeping your legs straight, standing up tall each time you pass through. This will engage your core and lower back)

Fighting Fit

Not only will fighting moves make you look like a fighting Spartan, they will be perfect to help tone, tighten and strengthen your glutes and increase power in the hamstrings. Perfect if your feet get stuck in the mud.

Sets: 3 sets x 40 seconds of each exercise

Rest: 30 seconds between each set


  • Reverse lunge to front kick
  • Holding squat with 4 straight arm punches
  • Lateral lunge to high knee
  • Sit ups with 4 straight arms punches
OMQ, Spartan Race, Carry

Throw a few farmers’ walks into your workout regime and make it up the hill


Relying on your team is crucial to get through any Spartan. Whether that’s on the course or in your training, it’s going to help. Bring your training partner in and use each other’s strengths as motivation – the gym is a lot easier than the trials so you need to push each other.

Sets: 3 set x 40 seconds

Rest: 30 seconds between each set

Exercise: Partner squat hold (Squat back to back with your partner leaning on each other for stability. Once your legs are at 90 degrees pass a medicine ball to each other over your heads.)

Warm Down

Although you’ve just conquered the Spartan workout, you’re not superhuman so your muscles are going to hurt. The warm down period of an exercise session is just as important as the warm up. The aim is to decrease the intensity of the aerobic session and to return the body to a state of rest to prevent the risk of injury.

Take your body through a series of stretches focussing on the legs, torso and upper body.

Make sure you recover well with the correct nutrition and hydration intake. 


Sign up for a Spartan race here


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Author: Oh My Quad Expert

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