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Survive Your First Spartan Race
From Couch to Spartan Glory
by Bre� Stewart
With an Exclusive Preview of Joe De Sena’s New Book:
SPARTAN UP!
A Take-No-Prisoners Guide to Overcoming Obstacles and
Achieving Peak Performance in Life
by Joe DeSena with Je O’Connell
This guide contains some previously published material from You’ll Know At The Finish Line by Joe De Sena
and Andy Weinberg and Ul.mate Obstacle Race Training: Crush The World’s Toughest Courses by Bre�
Stewart. Hyperlinks in this book may contain a-liate adver.sing.
Spartan Race™ and “You’ll Know at the Finish Line” are registered trademarks of Spartan Race, Inc.
FXT and FXT: Func.onal Cross Training are registered trademarks of 7weeksto9tness.com.
Copyright © 2013 Spartan Race, Copyright © 2013 Bre� Stewart, 7weeksto9tness.com. All Rights Reserved. The
authors and the publisher shall have neither liability nor responsibility to any person or en.ty with respect to any loss
or damage caused or alleged to be caused directly or indirectly by the informa.on covered in the eBook or paperback
book. You may not modify, alter, publish, par.cipate in the transfer or sale of, reproduce, create deriva.ve works
from, distribute, perform, display, post copies of or in any way exploit, any of the content of our downloadable digital
eBook, in whole or in part. This book has been wri�en and published strictly for informa.onal purposes, and in no
way should be used as a subs.tute for consulta.on with health care professionals. You should not consider
educa.onal material herein to be the prac.ce of medicine or to replace consulta.on with a physician or other
medical prac..oner. The author and publisher are providing you with informa.on in this work so that you can have
the knowledge and can choose, at your own risk, to act on that knowledge. The author and publisher also urge all
readers to be aware of their health status and to consult health care professionals before beginning any health
program.
"Go out and get lost.
You'll train harder and longer if you don't know
where the hell you are or how to get back." - Joe De Sena
“Shortcuts Never Are.”- Bre� Stewart
Table of Contents
Foreword..................................................................................................................... 5
Spartan UP!..................................................................................................................6
Part 1: Overview.........................................................................................................27
What is a Spartan Race?....................................................................................................................................... 28
Why Spartan Race?................................................................................................................................................ 28
The Spartan Mission:............................................................................................................................................. 29
The Spartan Code................................................................................................................................................... 30
Spartan Race Philosophy....................................................................................................................................... 30
A Brief History of Spartan Race.......................................................................................................................... 32
Q&A With the Founding Few.............................................................................................................................. 33
Part 2: The Spartan Sprint Course...............................................................................37
What to Expect........................................................................................................................................................ 38
The Course.................................................................................................................................................................. 38
Timed Races with Mandatory Obstacle Comple.on or Penal.es......................................................... 38
Sta6 and Volunteers............................................................................................................................................... 38
Spartan Race Sprint Obstacles............................................................................................................................ 39
Spartan Guide to Burpees – the “extra” obstacle........................................................................................ 39
Mastering the Burpee: 5-Step Guide to Proper Form................................................................................ 40
Part 3: Preparing for Your First Spartan Race..............................................................41
FAQ:............................................................................................................................................................................ 41
Mental Prepara.on: Developing Spartan Will............................................................................................... 43
Camaraderie: Spartan Teamwork...................................................................................................................... 44
The Spartan Life: Focus on the important things.......................................................................................... 45
What is Spartan Fit?............................................................................................................................................... 46
Test Your Func.onal Fitness............................................................................................................................... 47
Taking the FXT Test................................................................................................................................................. 48
Determining Your Level......................................................................................................................................... 49
Training for The Spartan Sprint.......................................................................................................................... 50
Learn How to Conquer These Spartan Race Sprint Required Obstacles:.............................................. 50
Slippery wall............................................................................................................................................................... 50
8-foot wall.................................................................................................................................................................. 50
Spear throw................................................................................................................................................................ 51
Rope climb.................................................................................................................................................................. 51
Traverse wall............................................................................................................................................................. 54
Barbed wire crawl.................................................................................................................................................... 55
Weight carry.............................................................................................................................................................. 55
Tractor pull................................................................................................................................................................. 55
6-Week Survive Your First Spartan Race Program........................................................................................ 56
Exer.on Scale............................................................................................................................................................ 56
Target Heart Rate & Zones................................................................................................................................... 57
Required Exercises & Drills.................................................................................................................................. 57
Drill #1: 20-20............................................................................................................................................................ 58
HIGH KNEES................................................................................................................................................................ 58
BUTT KICKS................................................................................................................................................................. 58
STRIDERS..................................................................................................................................................................... 58
SKIPS............................................................................................................................................................................. 58
SIDE SHUFFLE............................................................................................................................................................. 58
WALKING LUNGE..................................................................................................................................................... 59
BACKWARD SPRINT................................................................................................................................................. 59
SPRINT.......................................................................................................................................................................... 59
Drill #2: Take Sandy for a Hike............................................................................................................................ 59
Drill #3: Hill Sprints.................................................................................................................................................. 60
Drill #4: Pick-Ups...................................................................................................................................................... 60
Drill #5: Drag, Carry, & Push................................................................................................................................ 61
Superset #1: Burpee Jumping Jacks................................................................................................................. 61
Superset #2: Up & Down, In & Out.................................................................................................................... 61
Superset #3: Carve Your Core.............................................................................................................................. 61
OCR-SpeciFc Training............................................................................................................................................. 62
Trail Running.............................................................................................................................................................. 62
Let’s Get Started: Survive Your First Spartan Race Program..................................................................... 62
What’s Next?............................................................................................................................................................. 64
Spartan Guide to Nutri.on: Eat Well................................................................................................................ 64
Carbohydrates........................................................................................................................................................... 64
Protein.......................................................................................................................................................................... 65
Post-Ac.vity Refueling.......................................................................................................................................... 65
Part 4: Race Week – Your First Spartan Race..............................................................65
Obstacles = Opportuni.es.................................................................................................................................... 65
Essen.al Race Prep & Gear.................................................................................................................................. 66
Tes.ng Your Gear Before Race Day.................................................................................................................. 69
7 days before the race; perform the following rou.ne:............................................................................ 69
Race Morning............................................................................................................................................................ 70
AROO! Surviving Your First Spartan Race – Race Day................................................................................. 70
Part 5: Appendix & Resources.................................................................................... 71
Finding Spartan Race™ Events Worldwide..................................................................................................... 71
The Exercises............................................................................................................................................................ 72
Pull-Up.......................................................................................................................................................................... 72
Push-Up....................................................................................................................................................................... 73
Walking Lunge.......................................................................................................................................................... 74
Squat............................................................................................................................................................................. 75
Air Squat...................................................................................................................................................................... 76
In & Out....................................................................................................................................................................... 77
Plank............................................................................................................................................................................. 78
Side Plank.................................................................................................................................................................... 78
Hip Raise...................................................................................................................................................................... 79
Windshield Wipers................................................................................................................................................... 80
Mason Twist............................................................................................................................................................... 81
Leg Lif.......................................................................................................................................................................... 82
Burpees (see page 39)............................................................................................................................................ 82
Signing Up for Your First Spartan Race............................................................................................................ 82
Acknowledgement & Thanks.............................................................................................................................. 83
About The Author................................................................................................................................................... 83
Foreword
This free guide was conceived and developed through interviews with the Spartan Race
founders as well as content culled from You’ll Know At The Finish Line by Andy Weinberg
and Joe De Sena. While Joe, Andy, and several other Spartan Founding Few were crucial
to the content that went into this project, they did not contribute to the wri.ng of this
free “training guide” for your 9rst Spartan Race.
Survive Your First Spartan Race:
Bre� Stewart, the author of the world’s 9rst book on the sport of Obstacle Racing,
Ul.mate Obstacle Race Training, developed this simple guide to help you get your ass
o the couch and prepare for your 9rst Spartan Race.
Spartan UP! (Exclusive preview):
An entrepreneur from 8 years old, Joe De Sena has had a passion for life that moves the
ball forward against all odds. Born in Queens NY to a yoga teaching, medita.on
prac.cing mother and an Italian father that was an uber-entrepreneur the author
learned simple techniques for forging ahead no ma�er the odds. Find out how a young
kid breaks out, builds mul.ple businesses, changes lives, and eventually partners with
military SpecOps.
Everyone wants to be FPer, happier, healthier, and more successful in business and in
life. Spartan Up! gets you there. Click right here and pre-order your copy now!
Spartan Up! is more than an insider’s view of the world of obstacle
racing, it’s a manual for the Spartan way of life, including:
Finding the will to succeed: The 9rst half of a race you run with your legs;
the second half you run with your mind. Turn your pain into an outboard motor
to drive you forward.
Tossing your cookies: The Cookie Test can teach you how to overcome
the need for immediate gra.9ca.on and help you prosper in the long term.
GeMng Spartan 9t: Survival of the Fi�est means training outside the gym
for strength, endurance and Nexibility for your en.re body—and don’t forget
those burpees!
Moving mountains: Whether metaphorical mountains or the ones on
which Spartans race, what you think of as your limita.ons can actually be a mere
star.ng point for transforma.on.
Spartan UP!
Here’s an exclusive excerpt from
SPARTAN UP! A Take-No-Prisoners Guide to Overcoming
Obstacles and Achieving Peak Performance in Life
by Joe DeSena with Je O’Connell
The day the U.S. Olympic wrestling team touched down at the airport aPer a 9ve-hour
Night, I made sure that they were confronted with the unexpected. They were not told
why they were coming to see me, and they didn’t know what they would be
experiencing upon arrival. Their coach had arranged the trip, but some of the best
wrestlers in the world were in the dark about the venture and what kind of training they
would encounter.
I wanted to give them a proper introduc.on to the Spartan lifestyle. I made
certain that when they arrived, no one was there to greet them. Their des.na.on, an
organic farm in the mountains of Vermont, was a 10-mile uphill hike away.
Dumbfounded, these wrestlers stood holding suitcases, dressed for a business mee.ng
rather than a mountain hike. Without a vehicle, they had to walk the en.re distance
carrying their gear. I had made sure they had no alterna.ve. So o they trudged to train
for the weekend under my tutelage.
I know nothing about wrestling, but my team and I are experts at turning
someone’s world upside down. To the team members, this seemed like madness. Yet,
there was a method at work. I needed to see how these men would react when their
me�le was tested in such crazy fashion. The answer would determine if they
were indeed Olympic quality athletes. APer all, there is only one gold medal.
I had met the wrestling team’s coach, Noel Thompson, months earlier at an
obstacle race I organized. The course required a stretch of kayaking, and at one point,
you had to drag the kayak 20 yards through waist-deep mud. All the other teams made
it through, but Noel got stuck. Not in the mud, mind you; his mind vapor-locked,
preven.ng him from wading in with his kayak like the other racers had. I ins.nc.vely
grabbed him and his kayak and pulled them both through the mud. On the other side, I
was able to push them downriver.
Later, aPer the race, the wrestling coach approached me. “Can I talk to you?”
“Sure,” I said. “What’s up?”
He said, “How did you learn to do that?”
“What do you mean?” I asked. “You just get in the mud and go.” I hadn’t thought
twice. That’s how I always tackle life. Because I’ve been through so much already, I push
through when others would stop, even this coach who trained world-class athletes. How
could he freeze in the mud? In my mind, you just commit to something and then get it
done, no ma�er what. He had let self-doubt creep in—the number-one mistake people
make.
You won’t get stuck in mud during a wrestling match, at least not during Olympic
wrestling, but you might get stuck in a crazy hold or some other predicament. Wrestling
is among the most Nuid of sports. A match has a beginning and ending, but how it will
unfold during those 9ve minutes is anybody’s guess. There’s no telling how much energy
you’ll need to expend, no telling what you’ll encounter. Wrestling isn’t linear like a
marathon. Your opponent may be wholly unpredictable, con.nuously trying to place
you in unexpected holds from which you can’t escape.
So Noel sent his wrestlers to me because he knew that I could teach them how
to prepare for the unexpected. I could show these elite athletes that if they endured
enough o the mat, they could crush any challenge on the mat. I wasn’t preparing them
to win, because they wouldn’t know what that required un.l their match got underway.
I was preparing them for the unknown.
THE SPARTAN CHALLENGE
My name is Joe DeSena. I’m the founder of Spartan Race, a global lifestyle company
whose life-changing outdoor adventures have taken the endurance world by storm. You
may not know what the Spartan Race is, but a million hardcore fana.cs de9ne their
world around the rules that we have created for them, and many more par.cipate. I’m
these people’s biggest supporter and their worst nightmare—both at the same .me.
My partners and I have staged races in front of tens of thousands of people in far
away places like Slovakia and cool stadiums, including Ci. Field and Fenway Park, in the
shadow of the Green Monster. Three hundred thousand people a day follow daily
workouts that we post on spartanrace.com and blast out across our social media
plaSorms. We put a free e-book on our site, and to date it’s been downloaded more
than half a million .mes. APer mixed mar.al arts, obstacle racing is the world’s fastest-
growing sport. Only people don’t watch these races; they par.cipate in them.
Obstacle races present unique piSalls designed to exploit your weaknesses and
leave you face down in the mud. The stump jump ambushes your balance, monkey bars
target your grip, and hill climbs set traps for your stamina. This requires total
athle.cism, absolute discipline and mental toughness. You’ll encounter things you can’t
control or understand or perhaps even imagine, so you need to be at your best. Like the
original Spartans, I built my philosophy on a blend of hardcore modern science and
obscure philosophical teachings, all given my own unique spin. To me it all boils down to
one thing: to reach full poten.al, you need to UNLEARN every important thing modern
society has taught you.
Spartan Race developed out of a series of events my friends and I called Death
Races, long-distance events that made marathons look like child’s play. The race waiver
read, “You might die,” and on more than one occasion, we nearly did. Death races
gauged our strengths, our weaknesses and our commitment to 9nish what we started.
I didn’t know it but these extreme adventures had historical precedent in the
Spartan warriors of ancient Greece. They might train for 30 years before entering ba�le.
They developed a concept that would take science another 2,500-plus years to prove—
that success is a byproduct of delayed gra.9ca.on. This was con9rmed scien.9cally in
1972 when Walter Mischel, then a Stanford researcher, gave child subjects their
preferred treat—a marshmallow, cookie, or pretzel—as well as a choice: They could eat
the treat right away or wait 15 minutes, at which point they could receive two. The
researchers found that those kids who were willing to postpone gra.9ca.on became
more successful adults than those kids who couldn’t wait.
Unfortunately, instant gra.9ca.on guides so much of modern-day life. The
individual lacking self-control wants things from others now, but they themselves
couldn’t be bothered to put in the work and get shit done. So they shortchange
themselves and our society .me and .me again with disastrous long-term results. Our
self-control pales next to the Spartans. I’m convinced they would have looked at us with
disgust and disbelief.
Having thankfully developed a Spartan will myself, as a way of transcending a
pre�y crappy childhood, I wondered how I could pass along this transcendent feeling to
colleagues, my friends, my kids and others. I didn’t want to lecture them; I wanted to
inspire them. The idea I hit upon was to organize races for them, ini.ally as a way to
evaluate prospec.ve employees for my business. I was working a high-powered job on
Wall Street back then. On the surface, everyone who came to see me seemed Type A,
but when things got tough, I needed to know: Who would survive? Who would drop
out? These races would weed out the excep.onal from the merely good, the average or
the poor. The 9rst o-cial Spartan Race took place in 2005. A phenomenon was born.
Spartan races are less intense than Death Races but no less transforma.onal. We
a�ract bodybuilder and 9tness types, CrossFi�ers, trail runners, weekend warriors, ex-
military, cops, 9re9ghters, men, women, professionals, students, young, old, individuals
and companies in search of team-building events. They enter races that come in four
distances, ranging from the 3-mile “Sprint,” with 15 military-style obstacles, to the 26-
mile “Ultra Beast,” with 50-plus obstacles. Some.mes the obstacles I set up for racers
have meanings only I understand. Some.mes I set them up just to fuck with people. But
the obstacles teach resourcefulness and develop true mental grit. It’s hard for anyone to
complete a Spartan Race, given their di-culty, but seeing someone cross the 9nish line
9ve hours aPer everyone else gets me every .me.
Contrast this with a 10K or marathon. I’m not knocking them—those are great
accomplishments, I’ve run them myself, and there’s a lot of crossover between those
races and our events. But no ma�er the distance, the runners are all focused on moving
in linear fashion toward a 9nish line. I’d say the same of triathlons, despite the added
elements. Those races punish you, but they don’t help you solve problems, don’t change
the way you think. You don’t parent di erently or rethink your work process because
you ran a 10K or completed an Ironman last weekend.
Spartan Races are proving every day, as crazy as it sounds, that the principles
that underpin obstacle racing can cure much of what ails America the most. Anybody
can be a Spartan, you just need to commit to the way of life the founder of Sparta did.
When people succeed where they thought they could not, posi.ve aMtudes are
cul.vated and strengthened. As Marcus Aurelius, the philosopher king portrayed in The
Gladiator, noted: "Fire feeds on obstacles...and inversely dies without them."
Although this isn't an exercise book, my hope is that readers will want to put
their newfound con9dence and capabili.es to the ul.mate test. You won’t win every
race you enter or crush every obstacle but each experience of success or failure can be a
profound learning experience. You become faster, stronger, more resilient. Why do a
compe..ve race? Because you might be just dogging it through life. How will you know
if you are reaching your full poten.al? How will you know how you compare to others
similar to you?
THE SPARTAN BOOK
Spartan Up!, spells trouble for your comfort zone, just like it did for those Olympic
wrestlers. It may, ini.ally, feel more like a combat zone as your eyes scan the pages. For
so long you’ve had a very clear sense of what you could and couldn’t do in life. Maybe
the “could dos” were very limited, or maybe they were more expansive, but there have
been boundaries you wouldn’t cross, obstacles you wouldn’t confront. By the .me you
9nish my book, you’ll be mo.vated to tackle challenges with passion and eagerness, just
like a Spartan racer keeps going toward the next hurdle, exhausted but constantly
refueled by his or her newfound capabili.es.
Spartan Up! is based on a series of concepts, but three of them trump
everything: Ques.on your Assump.ons, Less is More, Discipline is Everything. In the
races, we o er you no map. What you think is the 9nish line may just be the beginning.
So you need to develop what those of us in the Spartan world call obstacle immunity, a
skill you will learn to master in this book.
With obstacle immunity, nothing fazes you. Develop it and Olympics-level
wrestling won't seem so daun.ng. If you’re in Special Ops—whose members also come
to train with us—those missions will seem more manageable. Business deals will be less
stressful. Screaming kids will put a smile on your face. This goes a long way toward
explaining why elite groups now come to Vermont to train with us, and why many
people map their year around these races.
You’ll know these aren’t the musings of some detached self-help guru as I relate
my own adventures, extreme enough to make me a legend in adventure racing circles.
At one point I completed the 135-mile Badwater Ultra-marathon, raced the 140.6 miles
of Lake Placid Ironman, and 9nished a 100-mile trail run in Vermont—all within a week. I
was out of my mind and, at .mes, out of my body. Whether I was running toward or
from something, I willingly put myself through hell, forcing myself into situa.ons where
water, shelter and food became my only concerns. At those moments, everything else
that I thought was important in life, all the things I had stressed over, vanished. I
became at home with danger and depriva.on.
But I will relate my tales in service to a higher cause—helping others. My
determina.on to push my body to the edge has seen a parallel e ort to understand
what drives folks like me. I’ve read voraciously and interviewed experts around the
country on what it takes to rede9ne one’s boundaries and life. This book will blend
modern science with old school philosophy.
Spartan Up! Will comprise 10 chapters, designed to teach you to systema.cally
apply the Spartan way to every aspect of your life: food/diet, working
out, health, business or work, educa.on, rela.onships, paren.ng. Chapters will be
structured around the following:
1. A visceral descrip.on of an obstacle from Spartan races that symbolizes the
greater life challenges. Whether it’s mud or ice water or greased walls, the
ra.onale behind crea.ng each obstacle will shed light on the lessons to be
learned from it. By the .me the reader reaches the end of Spartan Up! they’ll
feel like they’ve run an en.re race and have that same sense of
accomplishment and empowerment.
2. Guidance and advice on applying the lessons of the obstacle to their own life.
The limits of brute strength and force; when to seek help and when to go it
alone; how to overcome your weakest link—these are dilemmas that all of us
face in everyday life. By the .me you 9nish this book, you’ll have a much
more 9nely honed sense of how to navigate everyday life, much as you
navigated one of our gauntlets.
3. Examples from my own history in adventure racing and business that
illustrate the points being made in the chapter. My own unique voice and life
experience will shine through at every turn, and while some may ini.ally see
me as a life coach from hell, they’ll come to realize that I have a heart of gold
(albeit a well-condi.oned one). I simply want them to experience the same
breakthroughs I have.
4. Examples from those who have already undertaken the Spartan challenges.
The stories of these people will place readers on the edge of their seat,
because they see so much of themselves in the tales. Many of these people
were leading unsa.sfactory lives and 9lled with self-doubt before entering a
Spartan Race. But doing such extreme racing in short periods of .me merged
their work and their play, allowing one to bring meaning to the other.
SPARTAN SUCCESS STORIES
Other events breed sheep. Spartan Race breeds wolves. The lifeblood of Spartan Up!
will be the inspiring tales of these individuals who have used our races to change their
life for the be�er, for good. For example:
Bre� Blanchard is a high school principal who saw something lacking in the
kids passing through his classrooms. He took his own experience with Spartan racing
and used it to inNuence kids in his school. “I see obstacle racing as an opportunity to
really transform 9tness for kids so they can live produc.ve, healthy lives,” he says.
“We can achieve the same bene9ts as other na.ons by geMng our kids outside and
ac.ve as well. Once they get started, they’ll make it their own.”
Then there was Johanne di Cori, who decided to run a Spartan Race aPer
watching her daughter compete in two of them. “I absolutely wanted to give it my best
shot and prove to myself that, despite my age, I could complete the racecourse and all
its challenges,” she says. “I thought, ‘APer all, age is just a number!’ If a person feels
they are capable, that they have the strength, the endurance, and the will, why not just
go for it?”
Jason J., now a 9xture in the Spartan community, came to Spartan racing aPer
being handed my passport in a freak mix-up. (We had both lost our passports on
Nights.) APer a di erent kind of expedi.on to return my passport to me, Jason set out
on a new journey. He recalls: “On February 1, 2011, I strapped on snowshoes for the
9rst .me. On March 6, I snowshoed 100 miles and was escorted, delirious and ta�ered,
to the 9nish line by Joe himself. There was a no-limits aMtude to everything that Joe
and the Spartans did, and this was made manifest in the daily intensity we put into
building a sport where there was no preconceived limit.”
By the .me Tony Reyes, a comedian, turned 23, he weighed 400 pounds. “There
were .mes when I could barely breathe anymore,” he says. “I thought I would die at any
moment.” In despera.on he applied to be a contestant on The Biggest Loser, but those
odds are lo�ery slim. Anyone can do a Spartan race, though, so Tony set his sights there.
He lost 100 pounds simply by training for his 9rst race, which he completed. Now he
knows how powerful a breakthrough can make you.
Steve Meyers was an avid runner before a car accident nearly took his life and
leP him with broken bones, a punctured lung, lacerated spleen, brain bleeds and a foot
so mangled doctors thought they’d need to amputate. During his rehab, he watched his
wife 9nish her 9rst Spartan race, and his guiding image became joining his wife in
crossing the 9nish line of his very 9rst Spartan race.
Then there’s Michael, who has been paralyzed from the waist down since age 16
from a collision with a drunk driver. Michael had already racked up a series of
achievements as an adventure and endurance athlete, but he s.ll avoided certain
challenges in life because of his injury. If you 9nd the prospect of naviga.ng mud
swamps, hill climbs and walls to be daun.ng, imagine tackling them from the con9nes a
wheelchair. Yet Michael became the 9rst paralyzed individual to ever 9nish a Spartan
race.
Talk about encountering unexpected obstacles in the middle of your life. Andi
Hardy never expected the economy to crash, never saw her employer going under. She
didn’t expect to lose her social support system and then have to burn through her
savings and 401K. She couldn’t even 9nd purpose in motherhood, as her only child was
college bound. Yet she mustered enough mo.va.on to enter a Spartan race, and, at 42
she’s completed several. “I’m feeling 9�er, strong and healthier than ever,” she says.
Each of these individuals and thousands more achieved something great because
they didn’t take the ul.mate shortcut: instant gra.9ca.on. The Spartan races
demonstrate what people can accomplish aPer making self-discipline a daily habit,
rather than an isolated act or a New Year’s Resolu.on. Par.cipants don’t need to 9nish
in 9rst place or beat a par.cular .me in order to triumph. Simply 9nishing is a great
accomplishment. Having run a Spartan race, you’ll go back to your job or family and
solve problems di erently because you’ll see the path ahead di erently. This new way
of living is the di erence between struggling and then dying unful9lled, and leading an
epic life.
THE SPARTAN BUSINESS
Spartan Race is a global lifestyle brand built on obstacle races. We will produce 61 of
them in seven countries this year, hos.ng more than 500,000 athletes and
spectators worldwide. We orchestrate these heart-pounding events in the na.on’s
largest sports stadiums, ski resorts and elsewhere. APer mixed mar.al arts, obstacle
racing is the world’s fastest-growing sport, one that generated $250 million in revenue
in 2012.
The events are just the culmina.on of vast enterprise. Three hundred thousand
people a day follow daily workouts that we post on spartanrace.com and blast out
across our social media plaSorms. With more than 2.7 million Facebook followers,
61,000 twi�er followers, over 1.4 million unique visitors to our website, and 650,000
names on our email list, Spartan Race is a viable experien.al and mul.-media plaSorm
through which partners can adver.se, create and share content, and build brand
awareness. Reebok has made a mul.-year investment as our .tle sponsor and o-cial
apparel of the Reebok Spartan Race.
Spartan Race also creates 50,000 to 75,000 digital images and videos
at every race. This content is shared directly with our athletes and Spartan community
online, ensuring millions of viral impressions through social media. Our racers are our
best adver.sers. We don’t have customers; we have disciples, many of whom proudly
ta�oo their bodies with the Spartan logo. These people help de9ne their life through
our races.
We have been featured on 60 Minutes Sports and in the Wall Street Journal.
We've been in numerous 9tness and spor.ng magazines and on Sports Center. We were
named Outside Magazine’s Best Obstacle Race in 2012.
The average Spartan racer is a college-educated 32-year-old with a household
income of $75,000 a year. We’re 70 percent male, 30 percent female. Eighty-four
percent of people have heard of us through word of mouth.
There’s something incredibly organic that’s making our new sport thrive—I can’t
even fully explain the response myself—but by the same token, my current sta of
MBAs (with required endurance backgrounds) know how to turn something like this into
big business. We are not content to rely solely on word of mouth, even if it’s spreading
exponen.ally. We’re also doing mul. six-9gure ad buys monthly through every medium,
totaling millions in annual adver.sing spend.
Coming this fall, we’re launching not one but two reality television shows:
Spartan Race on NBC and Unbreakable on Syfy. I’ll be on camera ripping millions on the
couch as “Spartan” becomes a household name like CrossFit.
THE SPARTAN CHAPTERS
SECTION I: LEARNING FROM THE PAST
Chapter 1: Charging through Mud
Since the beginning of humankind, men and women have been forced to deal with mud.
It s.cks to us, slowing us down, trying to pull us under. Mud delayed Napoleon at
Waterloo, crippled the Nazi invasion of Russia, and turned the Ho Chi Minh Trail into an
obstacle course for insurgents in Vietnam. That mixture of earth and water that gets
caked on your shoes has changed history. I’m guessing it’s slowed you down a few .mes
as well.
This chapter opens with the anecdote that kicked o this proposal: the U.S.
Olympic wrestling team coming to Vermont to train with me and my associates, based
on my earlier encounter with their coach, Noel Thompson, in the mud swamp.
Mud is one of the most primal Spartan Race obstacles, and it will be a theme of
this opening chapter. We subject people to mud puddles and swamps on purpose.
When you’re already fa.gued and struggling, the addi.on of mud can make for a toxic
mix, exacerba.ng the desire to surrender. So every course has at least one mud trap
somewhere along the way. It wouldn’t be a Spartan Race without one.
Life is much the same way. I came up hard in Queens, New York, dealing with all
sorts of struggle and strife – I wasn’t always a Spartan. Such an upbringing can harden
your resolve or kill it young. Either you got shit done or you got out of the way. I was
lucky in that my mother was ahead of her .me and drilled important lessons into my
head. Chief among them was that life was not worth living unless you were going to live
it fully.
This opening chapter takes my own story up from when I cleaned pools to
geMng a job on Wall Street and then eventually re.ring to an organic farm in Vermont.
Some re.rement. I’ll explain how my perseverance hardened during races that others
would call insane. I’ll elaborate on the circumstances that drove me to place my body in
inhuman condi.ons in the 9rst place. Once I began doing obstacle and adventure races,
I wasn’t turning back.
Chapter 2: Confron.ng The Greatest Obstacle—Your Will
Why do I and others like me run these incredibly demanding races, voluntarily taking on
courses that could destroy us, and, at a minimum, will make us feel helpless at .mes?
Didn’t we invent cars, air condi.oning and elevators precisely so we wouldn’t have to
endure such fates? Now we seek it out voluntarily?
Your brain has been programmed to think this way. A running proverb states,
“You run the 9rst half with your legs, the second half with your mind.” Generally
speaking, you can make it eight days aPer you think, “I can’t take another step.” This
book is really about the second half of the race, when your mind can quit on you or will
you forward. I had plenty of .me to 9gure this out while trekking 350 miles across
Alaska on snowshoes in 30-degrees-below weather without a tent as part of the Iditarod
race, one of the many epic adventures I’ll describe in Spartan Up!
The most primi.ve cave drawings show feats of great skill and stamina. I would
go so far as to say that the roots of obstacle racing wind all the way through the history
of Western Civiliza.on. The Greeks used obstacle races to train soldiers for combat in
the eighth century B.C., for example. This chapter will encapsulate that history, tracing it
from ancient Greece to the 9rst versions of the modern-day triathlon, the steeplechase,
the emergence of adventure races in the 1960s, and the present-day Ironman.
I’ll explain why we’ve built our business around this speci9c type of racing, and
why it’s the best test of our human poten.al. My health-and-9tness vision grew even as
my lifestyle became simpler. When I started reading about the Spartans, it struck a
chord. This chapter will outline their approach, as well as how it both reNected and
shaped my own.
Chapter 3: Climbing the Greased Wall
So you’ve slogged through the mud and you’ve liPed yourself out. Great. Ready for a pat
on the back? Wait, there’s a 12-foot wall in front of you. And you have to climb it. Only
it’s been greased, so that just when you reach the top, you’ll fall backward 11½ feet and
land on your ass. So that you have to try it again, and again, and again, each failure
reinforcing the one before un.l you 9nally make it over the top. Sound a li�le like your
career climb or rela.onship history?
At some point during a Spartan race, you’ll encounter a wall that must be
climbed. This makes it di erent from any marathon or even triathlon. You have to shiP
gears from the endurance part of the event and rely on upper body strength to pull
yourself up and over. To make things more di-cult, we typically grease the wall, so that
you may have to make mul.ple a�empts. Much as in the rest of life you’ll need
perseverance and s.ck-to-it-iveness or you’ll never make it over.
APer se�ling in Vermont with my family, I became a family man working the land
using organic gardening methods. I yearned for simplicity, and I had .me to focus on
what lay ahead. This chapter will explain the development of the Spartan Race concept,
and all the prepara.ons leading up to our 9rst one. We dove in, 9guring we’d 9gure it
out as we went—kind of like the very race we were designing. I’ll o er a unique behind
the scenes look at what went right and what went wrong in prepara.on. Along the way,
you’ll meet many of the characters that form the backbone of the Spartan movement
today.
Chapter 4: Passing Through Barbed Wire
This obstacle requires you to crawl on your hands and knees or roll along between the
metal spikes. This obstacle isn’t about strength but about e-ciency.
The 9rst Spartan Race will be described in great detail. We all learned something
about ourselves during and aPer this 9rst race. When extreme events become your
“new normal,” you develop something greater than endurance, and you learn about
more than mere survival. You develop an uncanny ability to make clear judgments even
during unclear circumstances. I’m talking about moments when “Which way should I
go?” becomes a life-and-death ques.on. Surely you can think clearly and make ra.onal
decisions, especially when it comes to decisions that are made at the grocery store
checkout or in how one organizes his day or what one priori.zes at work.
From that ini.al race in Vermont, the growth came fast. This chapter will o er a
behind-the-scenes, rung-by-rung look at the speedy growth of Spartan races through
the eyes of my and many par.cipants. It’s a case study worthy of Harvard Business
School, as we used a grassroots approach augmented by na.onal media hits where
needed. Our grip could have loosened at any moment, but we held on and kept going.
Our best marke.ng was word-of-mouth based. Not to use religious terms, but our
converts spread the word for us.
This is what happens when work becomes your passion. People always tell me to
relax, but people get to relax because of the people that are geMng shit done. Being
produc.ve is necessary to be vital and relevant. I started Spartan Race as a way to help
9nd amazing people—I believe such greatness lies within all of us, albeit hidden, too
oPen, behind perfume, escalators, and parfait.
In the Spartan world, we don’t “Stop and smell the roses,” because that’s
was.ng our precious .me. If I was lucky enough to be healthy, think clearly and capable
of being produc.ve, it just never felt right to sit s.ll unless I had worked myself to a
point of exhaus.on. Only then could I jus.fy it. I was 9nally beginning to reap the
rewards of these e orts.
SECTION II: UNDERSTANDING THE PRESENT
Chapter 5: GeMng a Grip on Your Physical Fitness
When you're swinging along a long set of monkey bars, you not only need strong arms
and back muscles, but overall muscular endurance as well. It may feel like you’re back
on the playground in elementary school, but for many racers this is one of the toughest
obstacles to overcome.
That’s the thing about Spartan racing: Your beach muscles and six-pack may not
have prepared you as well as you think for this sort of hours-long 9tness blitz. Your
muscles may fade and your lungs may feel on the verge of collapse, but the obstacles
and the mud keep looming before you. You can pass on one—but that’ll cost you 30
burpees, further sapping your muscles’ energy supply. Spartan races require that you
train for skill, speed, strength and agility. Your weakest link will be mercilessly exposed
at some point.
Our physical training is rooted in a military-style discipline. The Greek
philosopher Aristotle knew that mastering self-discipline was the key to success. If
freedom is what you are aPer, it comes not from discipline, but through discipline. The
Spartan plan for living a full life uses principles that have existed since man's .me began
on this planet. With our accelera.ng desire for everything faster, easier, cheaper—we
have lost sight of these ancient tenets. Once we embrace them, our mind, body and
spirit become one. At that point, anything is possible.
The 9tness world, like so many aspects of our culture, is li�ered with too many
machines, gadgets and apparatus. You can sell that array of stu , which you can’t do
with burpees or running around the block a few .mes. Our philosophy is that all you
need to be 9t is intes.nal for.tude and a will, and that equipment shouldn’t be the
di erence maker.
Most training nowadays is too speci9c and specialized. We’ve all seen the cyclist
with skinny arms who looks like a quad monster from the waist down. We’ve seen the
bodybuilder with perfectly propor.oned musculature who couldn’t run around the
block to save his life. Neither would fare well in a Spartan race.
This chapter will o er an overview of how to train like a Spartan, as well as a
rundown on my perfect day of health and 9tness.
Chapter 6: Fuel the Fire, Fuel Your Body
At some point during an obstacle race, your body’s cells’ desire for fuel is going to be
the biggest obstacle of all. Even our shortest race can create a huge caloric de9cit in a
short period of .me. Try to run these races on a peanut bu�er and jelly sandwich, and
you’ll hit the wall before you even get to the wall. Yeah, it’s that hard.
You need enough fuel. What’s more, your internal systems need to be
func.oning well enough to use it properly. I used to run a pool cleaning business, and to
me a swimming pool is the closest thing to a human body. It’s got a pump, it’s got a
9lter, it’s got water, and it’s got a liner. If I took a swimming pool and I dumped co ee in
it every day, it wouldn’t take long to contaminate the pool. And that pool might hold
20,000 gallons. The human body is a lot less. You have to eat healthy and less, drink
healthy and less, get your sleep, exercise, be commi�ed, have a great aMtude.
Spartan nutri.on is all about being disciplined and planning ahead. How much
“fun” are you really having when you are underprepared? Underfunded? Out of shape?
It all .es into the idea of taking a few extra steps each day to be produc.ve and prepare
for tomorrow. APer siMng around all day, swilling co ee and beer, do you really feel
that great?
How many hours a day does someone waste? Most people don’t prepare at
night for the next day. Most people don’t set their alarms for 5 o’clock in the morning to
get a head start on the next day. Most people don’t make lists of things that need to get
done to be more e-cient. Most people waste much of their days simply by not being
organized and planning ahead. They take their cookies now all day long by not focusing
on being produc.ve.
Chapter 7: Withstanding Shocks To Your System
Hill climbs are an integral part of any Spartan obstacle course. Even seasoned athletes
will hit them hard, then be walking, and then be stopped, out of gas.
We all get stuck on hills in life. When I applied to college, my grades weren’t
good enough and I didn’t get into Cornell. I was stunned, but failures like that are
important. They humble us. They teach us valuable lessons. Without that failure, I
wouldn’t have worked my ass for the next two years doing whatever I had to for Cornell
to accept me. Failure can be your greatest asset if you use it to move forward and keep
progressing.
Imagine quiMng a race—it might feel great when you slow down and step o the
course, crawl into bed and 9nally relax. But that failure will s.ng for years to come.
Learn to enjoy life by doing, and then you’ll be able to not only seize every day, but also
be happy and produc.ve while doing so.
Failure can be your greatest asset if you use it to move forward and keep
progressing. Failures like that are important, since they can humble us, and also teach us
valuable lessons. Let’s say you prepared insanely well, but you could never have
an.cipated what would come your way. How do you make it through? AMtude in life is
everything—it’s the founda.on of all movements. With the right aMtude, mountains
can be moved, or at least climbed. Can aMtude be taught? I believe it can. The way to
create great aMtudes is to push through adversity. Once you have seen the dark side,
everything looks brighter.
SECTION III: Mastering the Future
Chapter 8: From Here to Eternity: Making Your Limits Vanish
Spartan races are run over long distances, or what seem like long distances to most
people. That distance itself becomes an obstacle.
Distance events force you to focus your mind. In contrast, our society likes to
stay distracted, always chasing the next shiny object. We train to keep our minds busy,
and our minds are willing accomplices. Soon we have no choice: We are slaves to our
anxious, dar.ng minds and the constant stream of useless mental chitchat. This sort of
mental cha�er isn’t really thinking, it’s just neurological white noise driving you to
distrac.on from what really ma�ers.
This conven.onal lifestyle of comfort and leisure is out of sync with our DNA. By
9gh.ng our natural disposi.on for ac.on, we're short-circui.ng our gene.cs. In the
replace of real ac.on we feed our bodies a diet of ca eine, booze, unhealthy food,
drugs and technology. Spartan races, training, lifestyle is an an.dote, one that can get
people out from behind their desks and o the sofa.
I’ll teach you how to silence yourself so that you can 9gure out what’s going on
inside your head. As we recapture control of our mind, we become able to focus for
longer periods of .me. Once we have removed nega.ve distrac.ons, our psychology
can begin to support our physiology. At that point, anything is possible.
Chapter 9: Feat of Feet—Entering Your First Race
Some.mes in life, you just have to dive in, and such is the case with Spartan racing. The
ice water that will be hiMng your body will make you feel alive and compel you to new
heights out on the course.
I believe we all need to be tested; otherwise, how do we learn what we’re made
of? Signing up for a compe..ve event commits you to crushing your known limits.
Without that self-imposed pressure, it can be hard for people to stay on track. The event
holds you accountable to mee.ng your goals.
It’s not easy. But aPer 45 years on the planet, I am absolutely convinced that
some discomfort and su ering is needed daily to improve our daily lives and make
the world a be�er place. It’s discipline of a sort I learned at a young age. I gauge my life
as a success, but every day it’s s.ll important to exercise self-control. I’ve managed to
do this in many aspects of life: business, farming, diet, personal rela.onships, paren.ng,
and of course, in the crea.on of the Spartan Races.
Total mind-body-spirit 9tness is the Spartan ideal. History’s elite warriors have
known that to win on the real ba�le9eld, you must 9rst win on the ba�le9eld of your
mind. This requires mastering your emo.ons and leMng your intellect decide what’s
important in unbiased fashion. It becomes essen.al that you learn how to priori.ze.
How can you achieve greatness if you are constantly sidetracked by trivial pursuits? You
must develop a mind strong enough to resist distrac.ons and tempta.ons. Greatness
doesn’t come from obsessing over the trivial events of the day and checking your
Facebook account 20 .mes an hour.
The rewards are substan.al. “If it weren’t for this Spartan event, I might have
always thought the big guys were stronger than me,” wrote Spartan compe.tor Vanessa
Runs in a blog post. “Above all, I learned to not be in.midated. To be con9dent in my
9tness. And that in the end, maybe the life awards don’t go to the biggest guys. Maybe
it’s be�er to be .ny. To slip easily under every obstacle.”
Chapter 10: PuMng It Together, Becoming a Modern-Day Spartan
The last obstacle you must surmount is the array of preconceived no.ons jammed into
your psyche. All too oPen we spend our waking hours trying to 9nd and stay
comfortable in our own lives. We look for short cuts, gadgets, and processes to make
things easier, seeking what we consider personal ful9llment. We believe that there are
things we can do and things that we can’t, and we become condi.oned to that
dis.nc.on. It creates our everyday reality and it makes us feel secure, because we think
we know what to expect of the world and what to expect of ourselves.
The ninth Eco Challenge in Fiji was when I realized once and for all that the body
can do so much more than we ever thought possible. As insanely hard as that race was, I
didn’t miss the comforts of back home even during periods of mind-bending exhaus.on
and depriva.on. I wanted food, water and shelter. That’s all I cared about. Period. This
more primi.ve mental state was refreshing, libera.ng and empowering. With the
ar.9ce of civiliza.on stripped away, I truly came alive.
I was also struck by how the Fijian people we encountered during the race were
happy, healthy, strong, self-su-cient, and generous, living rich lives without any of the
things we are told we need every day: cars, plas.c, toys—none of it. Understanding this
changed my life. This chapter will conclude with guidance on how to fully integrate the
“less is more” philosophy into your life.
THE SPARTAN AUTHORS
Joseph DeSena
I’m the driving force behind and the living embodiment of the Spartan Race, the sports
and 9tness juggernaut described in this proposal. I built a number of successful
businesses, star.ng in 9reworks at 13, moving onto pool cleaning, and eventually
landing on Wall Street. I also became a legend in endurance and adventure racing circles
based on accomplishments I’ve already outlined. Spartan Race merges those two
obsessions of my life. To learn more about me, my races and the amazing people who
have been transformed by them, check out spartanrace.com and spartanrace.tv.
Je O’Connell
I am editor-in-chief at Bodybuilding.com, the Internet’s largest 9tness site. I was
formerly editor-in-chief at Muscle & Fitness and execu.ve writer at Men’s Health. My
feature wri.ng has been cited in both the Best American Sports Wri.ng and Best
American Science and Nature Wri.ng anthologies. I have coauthored four books,
including LL Cool J’s Pla.num Workout, which became a New York Times bestseller, and
Formula 50, with 50 Cent. Hyperion Books published my 9rst solo work, Sugar Na.on, in
July 2011.
Are you ready to Spartan UP? Click right here and pre-order your copy now!
Survive Your First Spartan Race
From Couch to Spartan Glory
by Bre� Stewart
Part 1: Overview
This “book" may just be the simplest step-by-step guide to
completely overhaul your life.
That’s a pre�y bold statement, and we’re s.cking to it as over the next eighty or so
pages you will be presented with straighSorward informa.on, history, and behind-the-
scenes intel from the global leader in Obstacle Racing since 2005 – Spartan Race. Then,
we’ll introduce some of the obstacles you’ll have to face and provide .ps on how to
train your body to tackle each of them, followed by an easy-to-follow 6-week 9tness
regimen to take you from the couch to a Spartan Race Sprint 9nish line. If that weren’t
enough, we also provide a gear guide so you know what to wear (or not to) on race day
and seal the en.re deal with a 15% registra.on discount.
We’ll answer:
What is a Spartan Race?
Why should I sign up for a Spartan Race?
What do I need to know before your 9rst Spartan Race?
How should I train for my 9rst Spartan Race?
What gear do I need to use for my 9rst Spartan Race?
Yup, that’s right – not only is this eBook free, it provides you all the resources to train
for and conquer your 9rst Spartan Sprint – you can sign up right here and save 15% o
your registra.on with code “MUDRUNGUIDE15”!
A Spartan Race obstacle course race is designed to test your resilience, strength,
stamina, quick decision-making skills, and ability to laugh in the face of adversity. Our
unique obstacle course trail races will demand every ounce of your strength, ingenuity,
and animal ins.nct to 9nish, and this book will help you get there.
Spartan Race is a thrilling alterna.ve to mundane, sedentary life in the form of a sport
that anyone - yes, anyone - can do. We’ll outline the Spartan training philosophy,
inspired by the courage and discipline of the Ancient Spartans and dedicated to
func.onal exercise, which requires neither equipment nor gym membership - just a
body, a will, and the great outdoors.
Are you Unbreakable? If you’re ready to become strong enough, fast enough, and smart
enough to tackle a Spartan Sprint course, then read on! AROO!
What is a Spartan Race?
Remember when you were a kid—when you would not only walk toward a puddle, but
stomp right in the middle of it, making as big a splash as you could? Kids who aren’t yet
brainwashed by electronic media go outside to play, explore, and get dirty. They squat
down to dig in the sand with impeccable Nexibility and balance. They climb and swing
and tumble for the sheer joy of their own movement. When was the last .me you went
through the mud instead of around it, were overcome with exhilara.on at your own
power, or felt giddy just by being alive?
We are building a global sport and community around the Spartan model of
obstacle racing because we want to give millions of people the opportunity
to push themselves to be their best; to race with others who share this
passion; and to embrace the Spartan Code for training and compe..on in
their lives. Just like people say, “I’m a runner,” or, “I’m a triathlete,”
hundreds of thousands of people are now saying, “I’m a Spartan Racer.” –
Selica Sevigny (Member of the Founding Few)
Spartan Races are .med compe..ons that are orchestrated over standardized distances
and feature natural and man-made obstacles speci9cally designed to test mind-body
9tness. Every race at every distance will have you climbing, liPing, crawling, rolling,
carrying, running, swimming, balancing, throwing, and jumping. All Spartan Race courses
are deliberately designed to leave you exhausted and exhilarated; the comple.on of any
of our courses is an accomplishment that deserves to be recognized, and each 9nisher
has truly earned their Spartan Race medal. Our mo�o is “You’ll Know at the Finish Line”
is not just an empty marke.ng phrase, but a sen.ment that is shared by all of our
athletes who have been bonded through the collec.ve challenge of comple.ng one of
the world’s best obstacle courses.
Why Spartan Race?
Because the Spartans were tough as nails. Why race our obstacle course races? Because
we know you will thrive under the pressure of our .med race – this is not a race that
allows you to pick and choose what obstacles you want to complete, skipping the ones
that are too hard – Spartan Race only has one path from start to 9nish; under, over, or
through every obstacle, mud pit, rope, cargo net, wall, or ground strung with barbed
wire. Our athletes choose Spartan Race for the demanding course that will forge each
and every one of them in the 9re of ba�le with the terrain and obstacles in order to
9nish a ore complete and accomplished athlete. Our goal is simple... to get you o your
couch, throw you in the mud & trails, and feed you one tough endurance event day that
will be the adrenalin rush of your life.
The Spartan Sprint courses are a fantas.c star.ng place for athletes looking to get into
the world of Obstacle Course Racing (OCR). The 3-4 mile distance presents challenges
that anyone can overcome with su-cient strength, skill, and determina.on. You are
guaranteed to cross the 9nish line with a li�le bit of mud, a lot of sweat, and a keen
sense of self. You most likely will also experience a renewed awareness of what you can
accomplish.
For those who prefer longer compe..ons, Spartan Race has your distance—anywhere
from eight miles to a full marathon. At every distance, obstacle races o er the perfect
opportunity to iden.fy your strengths and weaknesses, build your resilience, and
remind you of that euphoric mind-body synergy that made you never want to quit
playing when you were a kid.
At every distance and in every category, the majority of those who trudge through and
cross the 9nish line describe their experience as the toughest thing they have ever done,
yet they can’t wait to come back for more. Thank you, may I have another. And for
many compe.tors, Spartan Races are life-changing.
Take the life-changing nature of Spartan Race to the next level with Spartan UP!
Spartan-sanc.oned obstacle racing is rapidly becoming the most demanding, accessible,
and addic.ve individual and team sport in the world. It’s for everyone. It’s for you.
Come on out and 9nd your inner Spartan.
The Spartan Mission:
You Have one Life to Live, Why Not Strive For Greatness? – Andy
Spartan Race is on a mission to get you ac.ve, healthy, excited about change, and return
to our ancient roots where running through woods, geMng dirty, and facing adversity
was part of everyday life.
We are hell-bent on geMng you into OCR for one simple reason: the human animal is
meant to run, jump, climb, hike, get dirty, and live in the wild. All people share these
innate skills, and every human animal is capable of experiencing the thrill of unleashing
long-dormant ins.ncts.
Our events challenge the familiar, day-to-day percep.on of normal living and are
speci9cally designed to get you out of your comfort zone. At Spartan Race, this is what
we do this every day and it shapes everything we do as individuals and as a company.
Eons ago, we humans lived wild. We threw spears, climbed trees, and hiked through
woods and 9elds and mountains. But somewhere along the way, we traded our wildness
for weariness. Instead of throwing spears, we shot riNes. Instead of hun.ng, we
shopped. Instead of running and playing games, we sat and watched tubes. This denial
of the inner animal leP us unful9lled, overweight, and bored with our inac.ve,
comfortable lives - un.l now!
Our diverse team of extreme athletes called the Founding Few brings an immense
amount of experience from many di erent types of endurance racing events, and
wanted to take the challenging sport of adventure racing and make it more accessible to
athletes of all 9tness levels. Do not be fooled by the word ‘accessible’, our goal was to
take some of the logis.cal nightmares out of adventure racing like mountain bikes,
mountain climbing equipment, canoes, etc. and allow everyone to compete – but we
had no desire to make it “easy” as our events present a challenge for everyone who toes
the start line.
Whatever your exis.ng 9tness level, Spartan Race will test your strength, stamina,
mental acuity, and sense of humor.
The Spartan Code
Whether 9rst-.me racers or Olympic champions, all Spartan Race compe.tors are
expected to meet an elite standard for sportsmanship. Race rules are posted on our
website and at each event. All rules are strictly enforced.
Beyond race day rules, we promote the Spartan Code to encourage and inspire Spartan
Race par.cipants and organizers alike to live up to the highest standards on race day
and every day.
A Spartan pushes their mind and body to their limits.
A Spartan masters their emo,ons.
A Spartan learns con,nuously.
A Spartan gives generously.
A Spartan leads.
A Spartan stands up for what they believe in, no ma.er the cost.
A Spartan knows their /aws as well as they know their strengths.
A Spartan proves themselves through ac,ons, not words.
A Spartan lives every day as if it were their last.
Spartan Race Philosophy
Joe De Sena: For the Spartan obstacle racer, less is more; we believe that our post-
modern Western culture is distracted by a barrage of 9tness gurus and devices that aim
to meet every imaginable (or imaginary!) need.
Even endurance racers in the last 30 years focused on re9ning movement to greater and
greater degrees of e-ciency. Because of this trend, athletes are oPen ripped but can’t
actually func.on in the real world. For example, picture a cyclist who has skinny arms
and dinosaur legs. That person is condi.oned to perform exceedingly well at a speci9c
linear event (cycling), but less well-condi.oned for func.onal excellence in lots of events
(life).
When did we forget exhilara.on and personal explora.on? When did we accept that we
had to rely on equipment, gear, and technology to achieve and maintain either peak
condi.on or lifelong 9tness?
Spartan Race believes you should be able to run, crawl, and climb like your ancestors.
Spartan Race believes you don’t need anything to overcome an obstacle other than
intes.nal for.tude and a will to excel.
“Jumping, crawling, and climbing are all things we’re naturally born to
do....We’re wired to do them, but we don’t anymore; we just type.”
—Joe
Spartan Race wants you to achieve more. That’s why we put a brutal and unforge�able
course in front of you. Our mission is to WOW our racers, push their minds and bodies
to the limit, and make them healthy through superior, extreme, and challenging
obstacle races. That is why Spartan-brand obstacle race events are designed to break
people down.
The goal is to push you to overcome your short-term desire for comfort in an e ort to
prac.ce reaching for something greater than your current self. Anyone can run up a hill.
What about going up the same hill crawling under 300 feet of barbed wire? Obstacles
and mental challenges force our athletes to be agile and capable in movements that are
lateral as well as linear, as well as resilient to plenty of surprises.
Spartan Race obstacles are equalizers. You can’t win a Spartan Race on speed or
strength or even endurance alone. You will need guts, for.tude, and a desire to 9nish,
pushing yourself through the obstruc.ons before you. It will hurt, we promise. It will
also be the most fun you’ve had in a long .me. You will discover a sense of exhilara.on
and personal achievement that has eluded you in every other sport or endeavor, and
you’ll see yourself in an en.rely new light.
That’s why the Spartan Race mo�o is simply:
You’ll know at the Fnish line.
Andy Weinberg: Our larger goal is to rip one million people o the couch and into a
healthy lifestyle. We aim to change people’s lives by cul.va.ng an atmosphere of
wellness and accomplishment at our events and in our online communi.es and by
asking racers to lay their guts on the line and push their limits.
The race series pushes all athletes—from professionals to beginners—to discover new
levels of resourcefulness and for.tude and to rekindle their appe.te for personal
be�erment.
We really mean it when we say Spartan Race is for everyone. Kids 4 to 13 can do our
kids’ race; 14 and up can race our adult circuit in the United States. Special access
services are available for physician-cleared compe.tors with physical disabili.es. We
even provide a fes.val area designed for spectators to enjoy the ac.on. Friends,
rela.ves, future Spartans—anyone can experience it.
If you’re s.ll wondering, yes: Spartan Race is for you.
A Brief History of Spartan Race
Andy & Joe are extreme endurance athletes, both of whom are accomplished in
adventure races, triathlons and some of the most outlandishly grueling pursuits on
earth.
They dreamed of crea.ng an event that could combine the mental and physical
challenges without all the specialized equipment (kayaks, mountain bikes, climbing gear,
tents, etc.) and provide a life-changing, memorable event. In 2004, they held their 9rst
Death Race; an incredibly extreme and enigma.c “race” that was completely diabolical
and unstructured – compe.tors didn’t know when Death Race started or ended. The
physical and mental tasks bordered on barbaric, and barely 20% of entrants from year-
to-year can complete the “DR” as it is known and earn their 9nisher’s skull.
“The few individuals who can keep their mind clear and focused while
con.nuing to progress forward fare considerably bePer than the average
individual. The elite of this group are the ones who complete the event and
inspire others— including everyone here at Death Race. We created the
race to Fnd these superheroes, and it’s a life-altering event for everyone
involved when they realize their full poten.al. If I Fnd one superhero per
race, then I consider it a rousing success.” - Joe
Inspired by the overwhelming response to the Death Race, Joe and Andy once again set
out to create another race that used some of the same elements, but could be
standardized and developed into an accessible sport to meet their new goal: geMng one
million people o the couch and par.cipa.ng in athle.c events.
The Founding Few designed the new event to be an organized, regulated, and .med
obstacle race that would draw both 9rst-.me athletes as well as serious compe.tors. So
they created Spartan Race, a footrace through natural and man-made obstacles
designed to test the compe.tors’ physical and mental 9tness. It was compressed into a
short course—the 9rst race was 5 km (3 miles) long—that incorporated dry land, water
features, mud, and even 9re. No special equipment was required, only a determina.on
to cross the 9nish line.
The 9rst Spartan Race event was held in 2009 in Burlington, Vermont. By the end of
2013, Spartan Races a�racted more than a one million entrants worldwide, including
elite, professional, amateur, and 9rst-.me athletes, and the sport of obstacle racing
developed a devoted and growing community. With na.onal network TV coverage of
the Spartan Race World Championships, an ever-expanding cash prize purse, over 3
million fans on Facebook, sold out races all over the globe, and a corporate partnership
with one of the largest athle.c apparel and equipment brands worldwide in Reebok, the
Spartan Race brand is not only the global leader in OCRs, but also a household name.
Headquartered in Pi�s9eld, Vermont, we created Spartan Race obstacle course events
to bring the Spartan ideal and the thrill of adventure racing to millions of people— you
included.
Q&A With the Founding Few
The Spartan Race “Founding Few” are a group of diverse individuals who were
instrumental in the concept development, shaping, and honing the dream of crea.ng an
exci.ng, challenging, race to inspire the passions of athletes from all walks of life to
compete in a new form of sport -- and change their lives. From a Quintuple Ironman
9nisher to mul.ple summits of Mt. Everest, this team of amazing athletes, coaches, race
directors, course designers, and innova.ve thinkers was led (and funded) by Joe De
Sena, a fearless ultra athlete who leP his hec.c Wall Street job for the pure insanity of
crea.ng and running Peak Races – Death Race and Spartan Race.
Q: So, who are the Founding Few?
A: Mike Morris, Selica Sevigny, Richard Lee, Brian Duncanson, Noel Hanna, Shaun Bain,
Andy Weinberg, and Joe De Sena.
Some of the endurance races we (the Founding Few) par.cipate in ourselves are way
too extreme for most people, and we’ve developed Spartan Race to be accessible for
everyone. Because of the nonexistent barriers to entry, with each race the sport of OCR
and Spartan Race becomes even more popular.
Here are just some of the accomplishments of the Founding Few
Summi.ng Mt. Everest (5 .mes by Noel as of 2012)
Winner, 100-mile Himilayan Stage Race (Noel)
Badwater 135 mile road race through Death Valley (Noel, Joe)
Marathon Des Sables (Noah)
Endurance Adventure Races, including ECO-Challenge (Noel, Joe,
Mike, Shaun)
300 mile straight run (Joe)
260-mile “World’s Toughest Canoe Race” (Shaun)
Comple.ng Death Race (Andy, Joe, Richard, Selica, Noel)
Running the Iditarod (the famous dog sled race across Alaska) –
on foot (Joe)
Ironman Triathlon Finishers (including mul.ple Ironman distances
at once – Andy holds this group’s record with a Quintuple Ironman) (Joe,
Andy, Noel)
Climbed the 7 Summits (Climb the highest peak on each of the 7
con.nents) – (Noel)
Q: What training do you recommended to succeed in obstacle racing?
A: Trail runs over constantly changing (hilly) terrain, full body high intensity strength
circuits, and burpees. Lots of them. – Mike
A: Pick up a sandbag or two and go for a walk. You may just surprise yourself how strong
you really are. - Joe
Q: What are your personal highlights from Spartan racing/obstacle racing to date?
A: The hands-down, number-one personal highlight is when someone turns to me and
says, “Thank you for puVng on the Spartan race series, you changed my life.” That
happens ten .mes a day, so it is a prePy rewarding existence. – Joe
A: I love coaching, as I have been coached or coached for my whole life. Imagine being
able to coach 500,000 people! People all over the US and other countries are changing
their lives and thanking us for it. - Andy
Q: What does obstacle racing mean to you?
A: It is a novel concept in the world of endurance racing, introducing challenges never
seen before in sport; an opportunity to develop something amazing that provides a
medium for millions of people to Fnd the mo.va.on and inspira.on to change their lives
who otherwise would not have. – Mike
Q: Why is Spartan Race taking the world by storm?
A: People are bored with their lives. They are seeking adventure, fun, and more health-
conscious ac.vity. Obstacle racing is fun, unpredictable, a6ordable—and it’s good for
you.
Obstacle course racing (OCR) allows people to feel conFdent, overcome challenges, and
realize they are capable of doing anything they set their mind to. It’s inspiring to see and
meet so many di6erent people and yet feel connected to one another almost instantly
during and afer the race. It’s a return to our ancient roots. Trail running is in our DNA as
hunters and gatherers. Humans were meant to be outdoors, not in houses and on
couches. Our events trigger something very deep that has been dormant. It’s an exci.ng
day, and it’s a day where anything can happen! - Selica Sevigny
A: Because Joe doesn’t give up. And obstacle racing aPracts compe.tors who don’t,
either. – Mike
Q: Where did the idea for the “Spartan” brand come from?
A: Before he even brought the rest of us in, Joe was already commiPed to the race
concept and the lifestyle it would inspire. We brainstormed brand names during the Frst
planning mee.ng, and I had just Fnished a “300 Workout” challenge with some friends
—apparently this was the workout used to train the actors for the movie 300. We
weren’t sure at Frst, as “Spartan” seemed like it could be a gimmick, but as we talked
through the mission of the company and realized that we wanted to encourage people
to get o6 their couches while providing a challenge to everyone who entered, we
realized that “Spartan” gave us a strong, resonant theme and lifestyle founda.on that
we could leverage in our outreach. (And the domain name was available!) - Brian
Q: Why do people love the sport of OCR?
A: It’s new, challenging, and, given how intense and hard it is has proven to be, very
rewarding for many people. It’s like being a kid again. GeVng muddy, playing in the
woods. – Mike
Why could obstacle racing become an Olympic sport?
The ability to watch top athletes traverse obstacles against one another under the
added pressure of a race, and poten.ally in a team-based event, is incredibly fascina.ng
for most people. - Mike
Q: What are your personal highlights from your adventure and compe..on experience
so far?
There is no greater experience than being “crushed” physically and mentally for hours,
days or weeks, only to arrive back in our cushy lives and really being able to then
appreciate all that we have. – Joe
Q: What is your favorite quote?
Noel: “Dream as if you’ll live forever, live as if you’ll die today.”—James Dean
Joe: “Great minds discuss ideas; mediocre minds discuss events; small minds discuss
people.”—Eleanor Roosevelt
Andy: “You can talk about it or you can do it.”—Unknown
Shaun: “The only way of Fnding the limits of the possible is by going beyond them into
the impossible.”—Arthur C. Clarke
Richard: "Go Big, or Go Home."
Selica: “If you can dream it, you can do it.”—Walt Disney
Mike: “It is not the cri.c who counts; not the man who points out how the strong man
stumbles, or where the doer of deeds could have done them bePer. The credit belongs to
the man who is actually in the arena, whose face is marred by dust and sweat and
blood; who strives valiantly; who errs, who comes short again and again, because there
is no e6ort without error and shortcoming; but who does actually strive to do the deeds;
who knows great enthusiasms, the great devo.ons; who spends himself in a worthy
cause; who at the best knows in the end the triumph of high achievement, and who at
the worst, if he fails, at least fails while daring greatly, so that his place shall never be
with those cold and .mid souls who neither know victory nor defeat.”—Teddy Roosevelt,
4/23/1910
Brian: Con.nuous e6ort - not strength or intelligence - is the key to unlocking our
poten.al. - Winston Churchill
Q: How did the gladiators at the 9nish line come about?
A: I think it was Richard’s idea to have someone dressed like a gladiator, and we
purchased our Frst pugil s.ck. Anthony was a huge kid and we hid him in the woods.
Racers had to go through a .ght sec.on of evergreen trees and they burst out into an
opening when they met our Frst gladiator. The feedback was priceless. Spectators, who
were all over the course, quickly migrated to the spot in the woods where all of the
screams were coming from to watch people get lit up. We decided right there that the
gladiators would always be located right at the Fnish line so that everyone could watch.
– Brian
Q: What are your personal short-term and long-term aspira.ons for obstacle racing as a
sport?
Near-term, we just need to sa.sfy the world’s hunger for it and get races in all of the
countries demanding it. Longer-term, this is an Olympic sport and a lifestyle that will
change the world. - Joe
My long-term goal is to get the message out to the youth of America and to their public
school administrators: your health and Ftness are important. We have full control of our
health and Ftness and it’s .me that we take responsibility for that. I also really enjoy
geVng out with the par.cipants and having fun with them. I also want to raise a happy
and healthy family. - Andy
Q: What are your personal aspira.ons as an athlete and compe.tor—what do you aim
to achieve that you haven’t accomplished yet?
I just need to stay Ft for as long as Jack La Lane did, that’s all I need. - Joe
I need to swim the English channel and bike to Siberia. - Andy
Q: What one thing should readers take away from this book?
You can change your life in an instant - Joe
You get one body to live in, make the most of it. - Andy
Part 2: The Spartan Sprint Course
For Survive Your First Spartan Race, we’re focusing on preparing you for the Spartan
Sprint distance.
Andy - We determined the Spartan Sprint distance based on what people in today’s
society are able to complete cold o the couch: anyone should be able to jump o the
couch and complete 3-4 miles – especially with some of the insight and training found in
this book! The Super Spartan would be challenging but s.ll accessible to reasonably 9t
9rst-.me compe.tors and to athletes accomplished in other sports. The Beast and Ultra
Beast distances were set to break even the most hardened athlete and are absolutely
not meant for 9rst-.mers.
What to Expect
The Course
Spartan Races incorporate natural and man-made obstacles designed to test the
physical and mental capacity of every compe.tor. Spartan obstacle race elements would
be standardized so that courses could be rated and compe.tors’ .mes compared across
events; at the same .me, each Spartan Race event has been carefully designed to be
unique, surprising and challenging compe.tors and keep them from becoming bored or
complacent from predictability.
Timed Races with Mandatory Obstacle Comple6on or Penal6es
Spartan-sanc.oned races are .med and o-ciated, and all Spartan Race obstacles are
mandatory. Racers who avoid or fail to complete an obstacle are assigned a penalty
generally 30 burpees—which they must complete in order to advance. Failure to
complete an obstacle and the associated penalty results in immediate disquali9ca.on.
This ensures our race results are fair and unbiased. Entrants either complete the course
or they don’t. No excuses, no waivers, no asterisks.
These races are a true “compe..on” against your personal goals or other compe.tors,
and it is simply not the type of “un.med challenge” event where you pick and choose
what obstacles you want to conquer. While teamwork and respec.ng your fellow
Spartan are an unwri�en part of the Spartan Code, make no mistake that you are being
.med from the second you scream AROO! And launch from the star.ng corral un.l you
pass the gladiators at the 9nish line.
Sta7 and Volunteers
When you sign up for a Spartan Race, our promise to you is safe, high quality obstacles
along with helpful sta and volunteers. From the moment you arrive at one of our
events, our family of employees, race-day volunteers, and fellow Spartan Race athletes
are accessible for any ques.ons or concerns you may have, so do not hesitate to ask.
There is no such thing as a stupid ques.on when it comes to your piece of mind and
safety on race day.
Spartan-sanc.oned races are responsibly sta ed with appropriate medical services.
There are no water sta.ons or other support services along the course, and we expect
our compe.tors to push themselves well beyond their accustomed limits. Minor injuries
such as scrapes, bruises, strains, pulls, and singes are common, and Spartan Race HQ
created a Best Injury Award that the recipients cherish as much as their 9nish line
medals.
So Spartan Races don’t cater to comfort, but that’s not the same as being cavalier to real
emergencies. Spartan Race o-cials and racers alike are required to be alert and
responsive to any injury or event that requires medical a�en.on.
Spartan Race Sprint Obstacles
Spartan-sanc.oned obstacle races are constructed on standardized distances with
regulated obstacles. Each event is uniquely con9gured so the racers never know exactly
what to expect, but the obstacles themselves are selected from a predetermined set.
This enables our races to be rated on di-culty so that objec.ve comparisons can be
drawn between events. Standardized distances also encourage racers to a�ack courses
that are at the limit of their capacity while not geMng themselves into trouble.
Distance: minimum of 3 miles and a maximum of 4 miles in length.
Terrain: Varies by region and venue. Expect it to be a factor.
Obstacles: A minimum of 15 obstacles, which must include at least the following:
Slippery wall
8-foot wall
Spear throw
Rope climb
Traverse wall
Barbed wire crawl
Weight carry
Tractor pull
There is a (30) Burpee Penalty for any and all failed or skipped obstacles. There is one
path for all racers from the start to 9nish lines; over, under, across, or through each and
every obstacle.
A li�le later in this guide, we will provide exercises, .ps, and techniques for mastering
each of the mandatory obstacles above – but don’t forget, those are only 8 of the
minimum 15 you will see on race day, and they change from race to race. The 9tness
regiment star.ng on page xx was developed by a 9tness trainer and interna.onal author
to built full-body func.onal strength that will help you conquer every aspect of every
course.
Spartan Guide to Burpees – the “extra” obstacle
At Spartan Races, we operate with a di erent set of rules than most races. You don’t
get to opt out of obstacles, oh no. Don’t want to climb that 8 foot wall? 30 burpees.
Failed the monkey bars you say? 30 burpees. Want to bypass the low crawl, drop and
give me 30 (burpees, of course). Didn’t quite make it across the traverse wall? Yeah,
that’ll be 30 burpees.
Here’s a quick checklist of a complete set of burpees as a penalty at a Spartan Race:
1. Chest to deck. When you drop to the ground, you must execute a full push up
with your chest touching the ground.
2. Press out of the push-up jumping your legs underneath your body so that you
are in a squa�ed posi.on.
3. Stand up, extending the hips, and jump o the ground with hands overhead.
4. Repeat 29 more .mes, catch your breath and keep going on the Spartan course
Mastering the Burpee: 5-Step Guide to Proper Form
1. Stand tall with your back erect, feet shoulder-width apart, and toes rotated
slightly outward.
2. ShiP your hips backward and “sit back” for the squat, keeping your head up and
bending your knees. Lean your weight forward and place your hands on the
Noor, inside, outside, or in front of your feet—whichever is more comfortable
and gives you a nice, stable base.
3. Kick your feet straight back so that you’re now in a push-up star.ng posi.on,
forming a straight line from your head to your feet. Keep your core .ght to
maintain an erect spine.
4. Inhale as you lower your torso toward the Noor for a push-up. Stop when your
chest touches the Noor.
5. Exhaling, straighten your arms and propel your en.re upper body o the Noor
while simultaneously bending your knees and bringing them toward your chest
in order to plant your feet underneath you. You should end up back in the
bo�om posi.on of a squat. Swing your arms straight overhead, exhale, and push
o from your feet to jump straight up in the air. Land with your knees slightly
bent to absorb the impact.
That’s 1 rep, repeat
Don’t forget this exercise, you’ll see plenty of burpees in the training program. You see,
even though you may feel like you’re performing them as a “penalty” during a race, they
are by all means the perfect full-body (mul.-joint, mul.-muscle) func.onal exercise to
train for OCRs. Yeah, you’re welcome.
Part 3: Preparing for Your First Spartan Race
By now you probably realize that most people don’t just don’t “sign up and show up” for
a Spartan Race, although many do try this approach, those who take the .me to learn
more about what to expect at an event and approach race day with the proper
prepara.on oPen fare much be�er on the course.
FAQ:
Q: Can I really complete a Spartan Race?
A: Absolutely! Any individual who is 9t enough for athle.c ac.vity and has the
determina.on to complete a Spartan Race Sprint course can achieve that goal. Don’t
know whether you’re 9t enough for physical ac.vity?
1. Visit your doctor for a check-up.
2. APer your doc’s sign-o , take the Spartan Race FXT Baseline Test on page xx
Q: What type of training do I need to Fnish my Frst Spartan Race?
A: This eBook is an extremely good start, so you’re well on your way! At a minimum, we
recommend reading through the enclosed material and geMng a good idea of what
you’ll be facing on race day. Op.mally, you’ll take the baseline test on page xx and then
complete the en.re 6-week Spartan Race FXT Program (star.ng on page xx).
Q: How in shape do I need to be?
A: Honestly, it’s all rela.ve – we’ve seen plenty of “in shape” individuals who are lacking
the mental for.tude that quit when the course starts to hit back or the penalty burpees
begin to mount (see page xx on Spartan Burpees). The Spartan Race Sprint is designed
for any athlete that has been cleared by a doctor to go from couch to 9nish line with
li�le to no training. Of course, we’d prefer if you took the baseline test and followed
that up with comple.ng the 9tness regimen in this book… but that’s up to you!
Q: How do I prepare for the challenges & obstacles?
A: The 9rst .p we always provide for conquering obstacles is to expect the unexpected
and possess the mental resolve to adapt – quickly. In this book, we provide 8 of the
mandatory 15 required obstacles for a Spartan Race Sprint, so the other 7 are reliant on
your wits and strength to complete. Our .ps & techniques for mandatory Sprint
obstacles begin on page xx.
Q: What should I wear?
A: Provided you follow all decency rules, you can wear as li�le or as much as you feel
you need. We highly recommend you keep it simple, and train in your race gear several
.mes before race day. Check out “Gear Guide” on page xx.
Q: Is there a race that’s best for a Frst-.mer?
A: Glad you asked – The Spartan Race Sprint is designed for beginners to be able to
complete with minimal training and prepara.on. You’re in luck, that’s what this book is
devoted to preparing you for!
Q: What’s the di6erence between a mud run and an OCR like Spartan Race?
A: The non-technical delinea.on is pre�y simple: A mud run is a glori9ed trail run with
muddy sec.ons to run through, and an OCR is a combina.on of man-made and natural
obstacles speci9cally designed to test total body strength, mental for.tude, and
problem-solving skills.
A tradi.onal mud run is akin to a steeple chase event, running from start-to-9nish over
rough, challenging terrain. Confusion about a race’s classi9ca.on stems from mud runs
that incorporate obstacles – are they s.ll a mud run or have they become an OCR?
There’s surely some gray area, but if you go by the descrip.ons above that event would
fall more in-line with an OCR.
Obstacle quality and course design is another considera.on altogether, as there is no
shortage of new events all over the world that claim to be on the same level of
excellence that Spartan Race has worked for nearly a decade to achieve. OPen, these
events fall far short and even present safety hazards. We encourage you to check out
reviews of any event – Spartan Race included – before you sign up for any of ‘em.
There is only one Spartan Race brand in the sport of OCR. Period. We demand
excellence of ourselves in providing a life-changing experience for you, and we work
excep.onally hard to accept nothing less.
Q: Can I compete with a team?
A: Absolutely! Not only can you create a team, you can also join one that is already
created. The more members you have on your team, the more of a rebate you’ll get on
your registra.on fees. Bear in mind that although you can surely work together to
conquer obstacles, each team member is required to complete every obstacle or ful9ll
the 30 burpee penalty for failing. Each individual team member must cross the 9nish
line with their own .ming chip.
Q: If I can’t complete an obstacle, what then?
A: Let me spell it out: B U R P E E S. 30 of ‘em. Check out page xx for a complete
overview of how and when to perform burpees.
Q: What’s a “wave start”?
A: These are also referred to as “heats” and it means a staggered start for a speci9c
number of people to be released onto the course at one .me. At Spartan Race we
design courses for a speci9c amount of tra-c Now in an e ort to limit wait .me and
queues at obstacles. A wave or heat start allow us to control the Now of athletes onto
the course at the start line and provide as posi.ve an experience for our racers as
possible. Since you are wearing a .ming chip, don’t worry about the exact .me of day
your wave starts, that li�le chip will .me you accurately from start to 9nish.
Q: What are the di6erent Spartan Race distances?
A: Spartan Race o ers 4 di erent course lengths, each with their own required number
of obstacles:
Spartan Sprint – 3+ mile long course over challenging natural terrain with
a minimum of 15 obstacles
Spartan Super - 8+ miles / 20+ obstacles
Spartan Beast - 10+ miles / 25+ obstacles
Spartan Ultra Beast – 26+ miles / 50+ obstacles
Q: What is the Spartan Trifecta?
A: A member of the Spartan Trifecta Tribe 9nishes one of each Spartan distance - Sprint,
Super, Beast - in a calendar year anywhere in the world. In doing so, they get added to
the coveted Spartan Trifecta Tribe wall for all to see and aspire to and they get sent the
o-cial Spartan Trifecta patch.
Q: I’m interested in a Spartan Race, but I just don’t think I’m ready quite yet – what
should I do to feel more comfortable with my decision?
A: First o , read through this book and take the baseline test. If you’re s.ll not ready, we
highly recommend you volunteer for a Spartan Race so you can be up-close and
personal with the other racers and learn all about the excitement, challenges, and
dedica.on that comes with being a part of the Spartan family. If volunteering isn’t up
your alley, you really should get out to a Spartan Race and spectate to see it for
yourself… then Spartan UP and sign up for yourself!
Mental Prepara6on: Developing Spartan Will
A0tude: Spartans have posi,ve ones. Period.
Andy: AMtude in life is everything—it’s the founda.on of all movements. With the right
aMtude, mountains can be moved. Can aMtude be taught? At Spartan Race, we believe
it can. The way to create great aMtudes is to push through adversity. Once you have
seen the dark side, everything looks brighter. The reason we make our courses so brutal
is to put people in posi.ons that bring them to their breaking points. This allows them to
confront di-culty head-on. When people succeed where they thought they could not,
posi.ve aMtudes are cul.vated and strengthened.
Life is full of obstacles, and the clock is always .cking. Spartans commit to surmount
their obstacles or do their burpees and move on. That commitment produces
determina.on, ful9llment, and exhilara.on that lead to greatness in life, not only on the
racecourse. You won’t win every race you enter or even surmount every obstacle you
face. But each experience of success or failure presents you a unique opportunity to
learn something about yourself and to become stronger, faster, and more resilient. The
most successful Spartan Racers smile and laugh during their burpees and other setbacks
because they aren’t fazed by them. They accept the lesson and keep moving.
Take the Spartan aMtude everywhere you go, and you’ll amaze yourself and everyone
around you with what you accomplish.
Camaraderie: Spartan Teamwork
Joe: Spartans leave no one behind. It is great to push yourself alone, but it is even
greater to compete along with friends and acquaintances to help bring your game— and
your rela.onship—to a new level.
When you race as a team there is a new psychological factor to consider. There will be
moments when your team members are stronger or weaker than you. These dynamics
will test your ability to remain ra.onal and suppor.ve, and to keep your focus on the
bene9t of the team.
Total dedica.on to your team is every bit as important in life as it is on the course.
Spartan teamwork is incredibly apparent to me when I am on a course. At the 2012 Utah
Beast, I decided to do the course carrying two 40-pound sandbags. No fewer than 200
people stopped to talk to me during the event, and to ask me if I needed help carrying
one or both of the sandbags. Now, on that par.cular day I was in the mood to su er, so
I declined; but that expression of camaraderie among par.cipants in an all-out
compe..on like Spartan Race is phenomenal.
We encourage registering with your own team or joining another exis.ng team online at
spartanrace.com by providing rebates on your registra.on based on your team size. Not
only are teams a great source of support during training and on race day, they are also a
posi.ve bene9t for your bank account!
The Spartan Life: Focus on the important things
Joe: Less is more. Speci9cally, less “stu ” is more. Stu owns you, you don’t own it. Just
look at Spartan Race, Inc. It’s a good business. It’s exci.ng, it’s sta ed by awesome
Spartans, and it’s incredibly gra.fying that we are changing lives. But it is also 20-hour
days, with hundreds of emails and phone calls. Is that any way to live? If you believe the
American dream, owning a big house is the way to happiness. Really? Taxes, mowing,
maintenance, cleaning, repairs... Believe me, it doesn’t create happiness, it just makes
you work more to pay the bills. Besides, everything that you see as “wrong” with the
house or the things in it weighs on you. Think about how free you feel on vaca.on—
why? Because you don’t own the hotel room or the car you rented, and you’re not
swea.ng all the other things you own back home (Are they locked up? Broken? Do they
need to be cleaned?).
We are on the planet for a very short .me, and that is our most precious asset: our
.me. In light of that fact, we need to maximize our .me on earth, not by worrying about
all the stu we have accumulated, but instead by staying healthy and doing great things
every day.
So what are the great things to do every day? Invest in the people around you. Spartan
rela.onships are strong. Build them strong and keep them that way. Invest in
developing self-awareness and self-mastery. Take advantage of opportuni.es to learn all
the .me. Discover the causes that you really care about, and 9nd ways to support them.
Act on your conscience. Lead by your ac.ons and your character. A true Spartan Life
starts with total physical 9tness, but it encompasses emo.onal and intellectual 9tness
as well.
Living a Spartan Life means expressing the full poten.al of your en.re person.
The Spartan Life is as simple—and as hard—as applying your common sense. Throw the
norm out the window. For most people in our contemporary Western culture, “normal”
is whatever is easy or provides instant gra.9ca.on. Fast food is normal, consuming
alcohol is normal, not exercising is normal, cuMng corners is normal, watching hours of
TV every day is normal, chea.ng is normal... Common sense tells you that this de9ni.on
of normal is unhealthy, unsa.sfying, and degrading. So forget “normal” and follow your
common sense. Exercise your body, heart, and mind.
Which would you rather be: normal, or a Spartan? It’s your life. Choose.
Are you ready to Spartan UP? Click right here and pre-order your copy now!
What is Spartan Fit?
Physical 9tness is de9ned as the ability to perform occupa.onal, recrea.onal, and daily
ac.vi.es without becoming unduly fa.gued.
The 9ve elements of physical 9tness are:
1. Cardiorespiratory Endurance —the ability of the heart, lungs, and circulatory
system to supply oxygen and nutrients to the working muscles;
2. Muscle Strength —the maximal amount of force that can be produced by a
muscle or muscle group;
3. Muscle Endurance —the ability of a muscle or muscle group to maintain
submaximal force or repeated contrac.ons over a period of .me;
4. Flexibility —the ability to move a joint through its full range of mo.on; and
5. Body Composi6on —the rela.ve amounts of fat and lean mass that contribute
to body weight.
If you want to be compe..ve at obstacle racing, you must aspire to a high level of
physical 9tness, including incorpora.ng training that addresses addi.onal dimensions of
performance or athle.c 9tness:
1. Speed—the ability to perform a movement in a short period of .me;
2. Anaerobic Power—the ability to exert force rapidly;
3. Anaerobic Capacity—the ability to produce and sustain produc.on of large
amounts of force over a short period of .me (30-90 seconds);
4. Coordina6on—the ability to perform motor tasks accurately and smoothly using
body movements and the senses;
5. Agility—the ability to change direc.on or body posi.on quickly; and
6. Reac6on Time—the ability to respond and react quickly to a s.mulus.
Obstacle racing may be the ul.mate sport in the sense that, to be successful, a
compe.tor needs to train across all dimensions of physical 9tness. In every single
obstacle course, you will draw on strength, speed, power, muscle endurance,
balance/coordina.on, anaerobic endurance, and aerobic endurance. This is not true for
sports such as the marathon or triathlon, where the athlete only needs aerobic
endurance to be successful. Training for obstacle racing requires a balanced approach—
true func.onal cross-training (FXT).
Spartan racing requires func.onal 9tness in all dimensions. The race distance ranges
from 3 to 26 miles; therefore all events require some degree of cardiorespiratory
endurance. Sprin.ng up hills and jumping over obstacles require speed and power;
climbing ropes and walls requires muscle endurance and strength; naviga.ng the cargo
net climb or the balance beam requires coordina.on and balance. To move through all
of the obstacles e-ciently, Nexibility and agility are also required.
In the truest sense, Spartan Race tests every dimension of health and performance-
related 9tness. Thus a compe.tor’s training should reNect all of the components of
physical 9tness, and your weekly training plan should include speci9c workouts that
address each of the components. Ac.vi.es such as jumping would emphasize power;
liPing heaving objects such as stones or logs would develop strength; running would
improve cardiorespiratory 9tness; the prac.ce of yoga would improve Nexibility and
balance. And of course you should run sprints and hills to improve speed and anaerobic
capacity.
The best .me to plant an oak tree is a hundred years ago. The second-best
.me is today. – Ancient Chinese Proverb
If you’re already in great shape, but have not achieved total 9tness, now you know what
to do. If you’re not already in great shape, what’s stopping you? It’s your body and your
life. Get 9t so you can enjoy it!
Test Your Func6onal Fitness
In order to improve at anything, you need to start out with a baseline; tes.ng your
performance at the start of any program gives you a benchmark that you can use as the
basis to develop your 9tness upon. As you progress, you’ll be adding more weight,
increasing your speed, lengthening the distance you’ll run, and extending the .me your
muscles will be under tension by performing addi.onal repe..ons. An accurate baseline
on a func.onal 9tness test will also highlight where your weaknesses are so that you can
focus in them to improve. Weaknesses are meant to be overcome, not ignored. Elite
OCR athletes do not shy away from the areas where they are lacking or inadequate, the
double their e orts to hone their form, technique, and perform mind-numbing
repe..ons un.l those very shorSalls become their greatest strengths.
Quite frankly, if you look at the workout chart and say: “I hate squats because I suck at
them” then you should recognize exactly what you need to do – perform more perfect-
form squats un.l you learn to love how strong your legs, glutes and core have become.
This FXT baseline test measures your ability to perform four mul.-muscle, mul.-joint
exercises and run 200 yards (less than ⅛ mile) in 20 minutes or less. This high-intensity
interval training is commonly referred to as HIIT, and has the poten.al to “hit” every
athlete pre�y hard – because each individual’s intensity is rela.ve to their own 9tness
level. Just like every other decision you’ll make in life – it’s absolutely up to you.
“What? You want me to do all these exercises back to back? I can’t do as many push-ups
afer my upper body is .red from pull-ups! Squats and running in the same rou.ne? You
must be nuts!”
Yes, that’s the whole idea – we’re training you to tackle a Spartan Race Sprint that
features at least 15 obstacles over a 3-4 mile distance, and this test is a perfect method
to assess the strength, coordina.on, endurance, speed, and mental toughness you will
need to complete your Spartan glory. Honing your body for ba�le by learning and using
proper technique...it all starts now.
During the 6-week program you’ll be performing di erent intervals at varying
intensi.es, and repea.ng this very test each week in order to track your progress. If
you’re unsure about tackling these exercises by yourself, why not invite a friend to take
on this challenge with you? Having a training partner is a great way to keep you safe,
mo.vated and accountable for your workouts. If you have a training partner for the
ini.al test, have them keep an eye on your form to make sure you’re performing the
movement properly. If you’re having problems with your form, now is the easiest .me
to 9x it. As an added bonus, you can both use your 9rst-.mer discount code and
complete your 9rst Spartan Race side-by-side.
Always take the test at your own pace; rest, recover, rehydrate and refocus as needed.
Taking the FXT Test
Before beginning the test (and any workout), it’s impera.ve that you prepare yourself
for the exercises by warming up and geMng your blood pumping. A good warm-up
should be 5–10 minutes and raise your body temperature to a light sweat. Walk, jog,
jumping jacks, easy punching a heavy bag, jump rope, bike – whatever Noats your boat.
Remember, you’re warming up, not going all-out. Keep your rela.ve exer.on to about
40% of your “max”(see Exer.on Level for more details).
Here’s what you’ll need for the test:
Stopwatch or .mer
Pull-up bar: The bar itself should be safe and sturdy and able to hold
more than double your body weight. Note: Playground bars work perfectly; get
crea.ve if you need to.
Water: Hydrate before, aPer and even during if you need it.
Space: Your workout area should be well-ven.lated and free from
obstruc.ons so you can complete the movements freely without hiMng
anything. Performing this test outside works best, but you can use a treadmill if
your workout needs to be indoors. Be extremely careful when stepping on and
o the treadmill, especially if the belt is moving!
Warmed up and ready? Great! Just a few minutes more and you can start the test.
Before you do, it’s very important that you familiarize yourself with the proper form of
each exercise. Read each of the exercise descrip.ons, view the photos and slowly try
each move yourself a few .mes to make sure you understand exactly what you’ll be
doing once you get started.
Make sure you’re hydrated, somewhat relaxed and take some slow, deep breaths to
prepare. We’re star.ng with an exercise that's daun.ng for some—the pull-up. Even if
you’ve never been able to do a pull-up in the past, it’s important that you try. We’ve
personally witnessed many people who thought they couldn’t do any do three or four
once they realize the proper form and use the large muscles of their upper back to
complete the movement. Don’t mentally block yourself from success; give it your best
shot.
With each of the exercises, complete as many reps as you can, taking rest breaks as
needed. If you can't complete the reps, jot down or remember how many you’ve
completed and move on to the next por.on. In order to get an accurate baseline, add :
30 to your .me for every repe..on you failed to complete.
Ex: Completed 8 pull-ups; add 1:00 to your 9nishing .me.
Start your .mer and perform:
10 Pull-Ups
Run 50 yards as fast as you can
20 Bodyweight Squats
Run 50 yards as fast as you can
20 Push-Ups
Run 50 yards as fast as you can
20 In & Outs
Run 50 yards as fast as you can
Stop your .mer, note the .me and add any addi.onal .me from missed reps. Compare
your .me to the chart below.
Determining Your Level
Congratula.ons on comple.ng the test! Write down your results on a full sheet of
paper, you will be adding to this sheet each week as you complete the baseline test in
order to gauge your progress. Grab some water, towel o and see how your results
stack up:
8:59 or less - Elite
9:00-19:59 - Advanced
Over 20:00 – Beginner
So, what do these results really mean? When performing the programs, an “elite”
9nisher should be able to perform 50-100% addi.onal distance, repe..ons, weight, or
intensity than the program calls for. Elite athletes con.nually push their limits, and this
program is no excep.on. An “Advanced” athlete should be able to complete the
exercises and drills as listed in the program, progressively adding distance, repe..ons,
weight, or intensity as the guidelines require. A “Beginner” should take the program at
their own pace, and perform the exercises within their comfort level while they build up
the required strength and stamina to complete the Spartan Race FXT Test at the
Advanced level.
Training for The Spartan Sprint
The Sprint race is 3+ miles with up to 9Peen obstacles. This distance is good for
everyone, beginner obstacle racers all the way to expert. People with a wide range of
ability levels par.cipate in the Sprint, and therefore training will vary quite a bit from
person to person. A lot of people neglect strength training and calisthenics—that’s a big
mistake. All athletes should incorporate weight training and speci9cally core
strengthening into their daily rou.nes. Your main focus in preparing for a Sprint should
be cardiovascular 9tness and muscular strength, equally balanced for upper body, leg,
and core strength.
Tip: If you are star.ng from scratch, use the 6-week Survive Your First Spartan Race
Program to build your mileage slowly to be able to run 5 miles at a moderate pace
before a�emp.ng to do the Sprint distance.
Learn How to Conquer These Spartan Race Sprint Required Obstacles:
Slippery wall
10 to 12-foot high A-frame wall with rope… add soap and water.
This slick obstacle is one of the easiest to conquer if you use the proper technique. Use
your momentum to run up the lower por.on of the wall and grab the rope with both
hands and lean back just enough to get your body perpendicular to the wall. This will
allow your feet to have the most surface area on the wall while you walk up the A-frame
simultaneously pulling your upper body hand-over-hand with the rope.
Training: Build your own or 9nd something similar on a playground. We’re not telling
you to break the rules and climb up a slide or anything crazy like that.
8-foot wall
An 8-foot high wooden wall with or without a cross-member halfway up for foot
placement.
Never Fear the Wall, the moment you do, you’ll lose the momentum that’s vital to get
you up and over the top. Run up to the wall, jump upward to grab the top ledge and
immediately use your upward momentum to press up to extend your arms un.l your
waist is even with the top of the wall. Place your belly on top of the wall and reach
across your body to spin your torso 180 degrees while liPing your foot up to the top of
the wall. With both hands on the wall, spin your body the last 90 degrees, lowering your
feet over the wall and extend your arms with both hands s.ll holding the top of the wall
to lower yourself slowly to the ground.
Training: Build your own or 9nd a sturdy subs.tute. A strong 6-8 foot gate or fence will
su-ce, provided it is safe!
Spear throw
A 6-foot long wooden sta6 with a pointed metal spear at the end.
Pick the spear up roughly in the middle with your dominant hand; raise your hand above
shoulder level as if you were preparing to throw a football. Balance the spear on your
hand so the .p doesn’t point downward. Use your other hand to steady the spear as
you move your throwing hand back about 6 inches on the sta . Rotate your torso
toward the side holding the spear, point your non-throwing hand at the target. Take 2-3
steps towards the target, uncoil your torso and launch the spear at an imaginary spot
about 2 feet above the target. Celebrate your victory, or join everyone else around you
doing burpees.
Rope climb
A 12-16’ 2.5” rope with or without knots, strung over a mud pit with a cowbell at the
top.
The biggest misconcep.on about climbing a rope is that you need pull yourself up with
your arms and use your feet for rest; the exact opposite is true. Your hands will keep
your posi.on while your hips and legs do the climbing. Knots can surely help, but s.ll
require the below technique to get to the top. Here’s how:
Reach up and grab the rope as high as you can with both hands, you may need to pull up
a li�le to get your feet up high enough to grasp the rope with one of the foot posi.ons
we’ll illustrate below. Star.ng posi.on is with your arms fully extended and both hands
grasping the rope like a baseball bat, your feet gripping the rope. Release your feet from
the rope and bend at the hips and knees to raise your feet as far up the rope as possible,
lock your feet in place. Stand up. You’ll con.nue to inchworm in this manner all the way
to the top of the rope, reach out and ring the bell. On the way down, keep your feet in
the locked posi.on, and carefully release pressure while using a hand under hand
method of lowering yourself back to the mud pit. Do not jump, and do not slide your
hands down the rope. Bad, bad things can and will happen if you do either. Control your
descent; pinch the rope with your feet to stop if you need to.
Foot Placement – Pinch Method: This is the best method for climbing a rope with knots;
you’ll pinch your feet together above the knot and “stand” on it while you reach up and
reposi.on your hands.
When climbing a rope without knots, this method is greatly dependent on the strength
of your leg adductor muscles and the grip on the instep of your footwear to keep your
feet locked in place on the rope. This is the most ine-cient way to climb a knotless
rope, resul.ng in wasted energy and worn-out arms, core and legs as your feet
invariably slip down the rope.
How To Do It: With your arms extended overhead and hands holding the rope .ghtly,
squeeze both of your feet together loosely with the rope between the instep of both
feet, and bend at your waist to raise your legs as close to your hands as possible.
Squeeze your feet together .ghtly (preferably on top of a knot) to hold your place on
the rope while you extend your torso, “stand up” and reach your hands up as high as
possible on the rope. Repeat un.l you get to the top.
Foot Placement – Calf Wrap Method: This is commonly known as the “Marine Brake &
Squat” and is much more e-cient than the pinch method because the rope is held
securely by wrapping it around your calf and then looping it under one and over the
other foot. Famous for rope burns, this method is best accomplished while wearing long
pants or high socks.
How To Do It: With your arms extended overhead and hands gripping the rope, allow
the rope to hang between your legs. Rotate your right leg clockwise (counter-clockwise
with your leP leg if you prefer) around the rope so that it wraps around your lower leg
and then to the outside of your right foot. Take your leP foot and loop it under the rope
so that it is under your right foot and on top of your leP. Pressing your leP foot on top of
your right foot to trap the rope between them with act as a brake to lock the rope in
place. Release the tension between your feet and allow it to slide around your leg as you
squat and raise your feet upward toward your hands. Clamp your leP foot on top of
your right to secure your foot posi.on while you stand up and reach as high as you can
to get a new grip on the rope.
Foot Placement – Tac6cal Speed Climb: Undoubtedly the fastest way to climb a rope
while using your feet (arm-only is the fastest altogether) and has the added bene9t of
not resul.ng in as many rope burns and can be performed rather comfortably in shorts.
Perfected and used by military Special Opera.ons personnel, this method is the best
choice for most obstacle racers like us!
How To Do It: With your arms extended overhead and hands holding the rope, allow the
rope to fall to the outside of your right leg (swap the direc.ons for opposite legs if you
prefer). Loop your leP foot under the rope so that it is under your right foot and on top
of your leP. Press your leP foot on top of your right foot and trap the rope between to
lock the rope in place. Release the tension between your feet and allow it to slide
around your leg as you squat and raise your feet upward toward your hands. Clamp your
leP foot on top of your right to secure your foot posi.on while you stand up and reach
as high as you can to get a new grip on the rope.
Training: Many gyms are star.ng to add climbing ropes, especially ones that focus on
CrossFit & func.onal training. Climbing ropes with various mounts can be bought at
many spor.ng goods stores and are easily mounted on raPers in garages.
Traverse wall
Balance and grip strength are two big factors in conquering an obstacle that can be a bit
more di-cult than you might expect. Plan every hand and foot posi.on based on the
length of your reach and ability as a climber to help keep you on the wall .ll the end
without falling o .
The grip of your hands will keep you on the wall as well as progressing forward while
your legs are providing balance and stability to keep your forearms from doing all the
work.
Rest as needed and even shake out one hand at a .me if your legs are stable and your
forearms are cramping up.
If you’re new to this type of obstacle, keep 3 points of contact and move your forward
hand or foot 9rst to ini.ate forward progress.
Advanced athletes with strong grip strength may 9nd it faster to hop both feet at the
same .me to a new posi.on and then move their hands one at a .me.
Move as rapidly as you can along the wall, but don’t get too carried away; each wall is
slightly di erent in board size, angle and placement, and those long reaches will test
your planning and execu.on – fools rush in (and fall).
Training: Build your own, or use a sturdy fence or wall that will allow you to grip the top
and get some trac.on with your toes. Chain link fences work well, provided they are
strong enough to hold your weight – and wear some gloves.
Barbed wire crawl
Mud. Terrain. Barbed Wire. Distances and condi.ons vary greatly from race to race.
Depending on the slope, terrain, length, impediments, amount of mud, or number of
other compe.tors around you, the choice is up to you whether you’ll army crawl, bear
crawl, alligator crawl… or just plain crawl. In the mud, they all look the same! In Nat
sec.ons, you may even log roll sideways, but always keep your head, bu�, back and
limbs under the wire. Period.
Training: Find a sports 9eld and bear crawl 50 yards, army crawl 25 yards, and alligator
crawl 25 yards. Take a break and repeat. If possible, 9nd some muddy or harsh terrain to
prepare for your race.
Weight carry
Number of weights, size, shape, type, and carry distance vary from race to race (and
there are commonly a few di6erent weighted carries in each race).
The object is to pick up something heavy, and carry it over terrain or obstacles to a
chosen des.na.on. It may be a “Spartan Pancake” (which is far less enjoyable than the
breakfast), a 5 gallon pail of rocks, a log, or some other object. Carry it on your shoulder,
back, in your hands or hugged to your chest – just get it from point A to point B.
Training: See “Take Sandy for a Hike”. Pick up something 20 to 40 pounds and go for a
walk. Repeat.
Tractor pull
Type, size, and number of weight to be pulled and distance varies from race to race.
The name says it all, pretend you’re the semi pulling a big ‘ol heavy trailer. Common
tractor pull implements are a chain or rope a-xed to a .re or two or a slab of concrete.
Not only are the objects on the opposite end of the rope heavy, they don’t like to roll
over the terrain. Varying your speed can some.mes help, but for the most part you’ll be
leaning forward and really engaging your quads and glutes to drive forward.
Training: Find something heavy and .e a rope around it. Repeat. Actually, you can push
a car around a parking lot – just make sure you have someone inside to stop it!
6-Week Survive Your First Spartan Race Program
Spartans train outside of the norm and like to do things di erently. These training
programs call for a great deal of body weight exercises. During your obstacle race you
will be pulling and pushing your body over and under obstacles u.lizing func.onal
movements. You will see that the majority of your exercise will focus on these
movements; exercises such as pull-ups and push-ups are used quite oPen.
Your goal for the 9rst week of training should be to exercise every day of a scheduled
workout. Maybe you won’t be able to complete the workout, or perform the
recommended repe..ons, or perform it at the recommended intensity, but your goal is
to show up every day and to make a solid a�empt. You will become be�er at training as
a result. Within a couple of weeks you should start feeling stronger and be able to
tolerate longer and more intense exercise. You will 9nd you can complete more
repe..ons and begin to exercise a li�le harder.
Pay a�en.on to how you feel, and work within your limits. If you feel lightheaded,
nauseous, or have any unusual pain, you need to stop exercising immediately and see
your doctor. You should work hard, test you limits, and stretch your boundaries, but you
don’t need to be incapacitated for the rest of the day from your workout. Work hard,
but don’t overwork.
If you want a full glass of water, you stop pouring when the water reaches the rim. If
you con.nued to pour aPer the glass was full, the water would spill, be wasted, and
create a mess. Exercise is the same way. You just need to do enough— more than
enough isn’t be�er.
NOTE: Before star.ng this or any physical Ftness regimen or performing any intense
exercise, we recommend seeing a physician for a check-up to make sure you are healthy
enough to par.cipate.
STOP. Read the paragraph above. Do NOT con.nue un.l you get that taken care of. Get
it?
Exer6on Scale
When performing the workouts, your intensity is directly .ed to your results and is
determined by your dura.on of exercise, force applied and exer.on. Here are the quick
de9ni.ons of perceived exer.on based on ability to hold a conversa.on, and obviously
these are rela.ve to the 9tness and condi.oning of each individual and will change as
you become 9�er.
Easy: You should be able to carry on a conversa.on and breathe rela.vely normally. An
easy pace is good for warm-up, cool-down, recovery the day or two aPer a hard-run
race, or running long distances. Easy runs or jogs are roughly 40–65% of your maximal
e ort.
Moderate: Your breathing should be faster than normal due to your elevated heart rate
and exer.on. While you can’t carry on a full conversa.on, you can speak in occasional
sentences. Moderate, or tempo, runs help to build strength and endurance. Moderate
runs are about 65–85% of your maximal e ort.
Hard: This is all-out sprin.ng. You’ll be breathing extremely hard and unable to speak
more than a word or so at a .me. Hard intervals are done for a short period of .me to
build speed and train fast-twitch muscle 9bers to respond even when fa.gued. Hard
runs represent over 85% of your maximal e ort.
Target Heart Rate & Zones
If you’re a bit more a�uned to data and happen to own a heart monitor (or like to do
math), you can use the following A�ainable Heart Rate equa.on to calculate your
Target Heart Rate (THR). Note: This is not exact and can Nuctuate by as much as 15
beats per minute (BPM); use this only as a guideline (100% = maximal e ort).
220 - AGE X ZONE % = THR
ZONE 1 (EASY): 40–65%—WARM-UP & COOL-DOWN/RECOVERY
ZONE 2 (MODERATE): 65%–85%—AEROBIC ENDURANCE
ZONE 3 (HARD): 85%—PEAK ZONE/ANAEROBIC THRESHOLD
For example, a 30-year-old male looking for his Target Heart Rate (THR) at a 70% e ort
has a THR of 133 BPM: 220 – 30 X 70% = 133
Whether you use perceived exer.on level or heart rate zones to calculate your intensity,
it’s important to listen to your body and also to follow the guidelines in the workouts.
An easy e ort shouldn’t be at high intensity, and there’s a good chance you shouldn’t be
chaMng up your training partner during extremely hard, intense workouts.
Required Exercises & Drills
The Spartan Race FXT Program is a 6-week, 5 days-a-week workout craPed to build your
total body strength and stamina in order to Survive Your First Spartan Race. This
program centers a series of di erent drills and exercises using minimal equipment to
allow you to workout nearly anywhere at nearly any.me (or at least somewhere with a
shower nearby).
Drill #1: 20-20
The 20/20 Drill combines eight moves at high intensity to develop your speed, strength,
agility, endurance and all-around athle.c ability. This drill is short and intense as a
workout, and also provides a great warm-up and cool-down when performed at a more-
relaxed pace.
The set-up is simple: Find a Nat area at least 20 yards long and place some cones or
markers at each end; pavement or grass is 9ne, but a sports 9eld is op.mal. Perform the
9rst exercise/movement for 20 yards un.l you reach your marker, turn around, and
perform the next movement 20 yards back to the star.ng point, con.nually progressing
through all eight moves at a high intensity, with good form and li�le to no rest in
between.
HIGH KNEES
Run forward using a normal-length stride. Bend the knee of your elevated leg 90
degrees and raise it un.l it’s level with your waist. Push forward from the ball of your
grounded foot. Pump your arms to generate leg drive and speed. Switch legs and
repeat.
BUTT KICKS
Run forward by taking very small steps and raising the heel of your back leg up toward
your bu�. Push forward from the ball of your grounded foot, progressing 12 to 18 inches
per stride.
STRIDERS
Bound forward by pushing o hard from the ball of your grounded foot, pumping your
arms to generate leg drive and speed. Take huge leaps forward, trying to cover as much
ground as possible with each stride.
SKIPS
Bound forward by pushing o hard from the ball of your grounded foot, landing again
on that same foot, and pushing o once more before landing on the opposite foot.
Pump your arms to generate leg drive and speed. Take smaller leaps forward than when
performing Striders, covering slightly less ground per stride.
SIDE SHUFFLE
Turn sideways with your leP hip poin.ng toward the direc.on you’ll be traveling, feet
slightly wider than your shoulders and hands at your sides. Push o with your right foot
in the direc.on you’ll be traveling while liPing your leP foot and swinging your right foot
toward the center of your body. Touch both feet together lightly before landing on your
right foot, extending your leP foot out to the side in the direc.on you’re traveling and
repea.ng the process. When you reach the halfway point (the 10-yard mark), turn 180
degrees so that your right hip is poin.ng in the direc.on that you’re traveling and
con.nue side shueing an addi.onal 10 yards.
WALKING LUNGE
Stand tall, facing the direc.on you’ll be traveling, with your feet shoulder-width apart
and your arms hanging at your sides. Take a large step forward with your right foot,
bend both knees, and drop your hips straight down un.l both knees are bent 90
degrees. Your leP knee should almost be touching the ground and your leP toes are on
the ground behind you. Keep your core engaged and your back, neck and hips straight at
all .mes during this movement. Keeping your right foot in place on the ground, push up
with your right leg, straighten both knees, bring your leP leg parallel with your right, and
place your leP foot next to your right. Con.nue moving forward by repea.ng the above
process with your leP foot.
BACKWARD SPRINT
Facing away from the direc.on you’ll travel, run by pushing o alterna.ng forefeet and
raising your knees as high as possible. Pump your arms as needed to generate leg drive
and speed. This takes a li�le geMng used to but it’s a great way to strengthen your
running muscles by working them in an opposite plane of mo.on and helps to develop
balance and agility.
SPRINT
The sprint is saved for last so you’re working extremely hard to generate speed aPer
your legs and lungs are already fa.gued. Run forward at top speed by leaning forward
with your upper body to as much as a 45-degree angle and driving o the balls of your
feet as hard and as rapidly as you can. Pump your arms to increase leg drive and speed.
Basic: Perform one 20/20 drill, rest and rehydrate as needed.
Advanced: Repeat 3 .mes, rest 1:00 or less between sets.
Elite: Repeat 5 .mes with li�le or no rest between sets.
Drill #2: Take Sandy for a Hike
1. Pick up a sandbag.
2. Walk. (Trails or hilly route preferred)
Basic: Walk as far as possible, carrying the weight in various di erent posi.ons as
needed. Shoot for 10:00, add 1 or more minutes each .me you perform this drill.
Advanced: Shoot for 20:00, add 2-3 minutes each .me.
Elite: Minimum 30:00, add 5 minutes each .me.
Drill #3: Hill Sprints
Hill repeats develop leg strength through the added force needed to combat gravity
while climbing an incline. They also change the angle of each fooSall and push-o to
work muscles in a new range of mo.on.
First, you’ll need a paved hill that’s long enough for you to run up for at least 20
seconds, or up to 100 strides. A straight sidewalk, long driveway or safe side road will
do. The hill doesn’t need to be very steep (at least when you’re just geMng started) but
should be enough of a bump to make a 20-second sprint up it a bit of a chore.
The intervals are performed by running up the hill at the chosen level of exer.on for the
designed amount of .me. Once you hit that goal, slow, stop and turn around to descend
the hill for the next repeat; this may be a walk or a slow jog to return to the star.ng
posi.on. Don’t dilly-dally, however - get back to the start for your next interval as
quickly as you can while catching your breath. Hill repeats are quick, brutal and e ec.ve
—the quicker you get them over with, the sooner you can re-hydrate and move on with
your workout.
Basic: (5) hill repeats, rest and rehydrate as necessary.
Advanced: (15) hill repeats .mes with minimal rest between sets.
Elite: Repeat (30) hill repeats .mes with minimal rest between sets.
Drill #4: Pick-Ups
APer warming up, you’ll run for the speci9ed .me at a designated exer.on level and
then—you guessed it—“pick up” your speed for an interval of .me. Once your faster
interval is over, return back to the previous pace or exer.on level and con.nue. You
may drop your intensity all the way down to a walk for 30 seconds or so if you need to
catch your breath, hydrate and recover.
Treadmill users should have no problem with this—just crank up the speed for the
desired amount of .me. The speed increase is rela.ve to your ability and goals.
Basic: (10) reps of 1:00 easy run with :10 moderate pick-up. Rest and rehydrate
as necessary. Add :30 easy run and :05 moderate pick-up each .me you perform
this workout.
Advanced: (10) reps of 3:00 easy run with :30 moderate pick-up. Rest and
rehydrate as necessary. Add 1:30 easy run and :15 moderate pick-up each .me
you perform this workout.
Elite: (10) reps of 3:00 easy run with 1:00 moderate pick-up, 9nishing with :10
hard pick-up. Rest and rehydrate as necessary. Add 1:30 easy run, :30 moderate
pick-up and :05 hard pick-up each .me you perform this workout.
Drill #5: Drag, Carry, & Push
Setup: Grab a used car or truck .re (or two), Tire a 6’ length of rope around the .re(s).
1. Sling the rope over your shoulder and drag the .re for 100 yards.
2. Pick the .re up, if possible press it directly over your head and walk or jog 100
yards.
3. Place the .re on the ground and push it 50 yards.
Basic: Rest and rehydrate as necessary.
Advanced: Repeat 3-5 .mes with minimal rest between sets.
Elite: Repeat 5-10 .mes with minimal rest between sets.
Superset #1: Burpee Jumping Jacks
Complete the required reps of both exercises with li�le or no rest. Track your .me for
comple.on and evaluate your progress.
1. Perform one Burpee
2. In the standing posi.on, perform (10) Jumping Jacks
Basic: Repeat 3-5 .mes, rest and rehydrate as necessary.
Advanced: Repeat 9 .mes, 10 total burpees and 100 jumping jacks.
Elite: Repeat 19 .mes, 20 total burpees and 200 jumping jacks.
Superset #2: Up & Down, In & Out
Complete the required reps of both exercises with li�le or no rest. Track your .me for
comple.on and evaluate your progress.
1. (20) Walking Lunges
2. (20) In & Out
3. (20) Push-Ups
4. (20) Air Squats
Basic: Complete 1 superset, rest and rehydrate as necessary.
Advanced: Repeat 2 .mes, 160 total exercises.
Elite: Repeat 3-4 .mes with as li�le rest as possible.
Superset #3: Carve Your Core
1. :30 Plank
2. :30 LeP Side Plank
3. :30 Right Side Plank
4. (10) Hip Raise w/hold at top
5. (10) Windshield Wipers (per side)
6. (10) Mason Twist (per side)
7. (10) Leg LiPs
Basic: Complete 1 superset, rest and rehydrate as necessary.
Advanced: Repeat 2 .mes with as li�le rest as possible.
Elite: Repeat 3-4 .mes with as li�le rest as possible.
OCR-SpeciJc Training
Choose (2) obstacles from the “Learn How to Conquer These Obstacles” and perform as
many quality reps as possible, for as long as possible. Choose (2) di erent obstacles
each .me you perform this training.
Elite: Add a weighted vest, sandbag, or some other implement to (safely) slow
you down and make your body scream while performing each rep with proper
form. Once your form goes south, drop the weight and keep training.
Trail Running
This one’s pre�y simple; throw on some shoes (or Huaraches if you’re really into
minimalism) and run. You pick the pace, you track the distance, and you pick the course.
Just run.
Basic: Your goal should be to progress over 6 weeks to run, jog, and walk 5 miles
non-stop.
Advanced: Your 6-week goal should be to run 3-5 miles at moderate intensity.
Elite: Your 6-week goal should be to run 3-5 miles at hard intensity.
Let’s Get Started: Survive Your First Spartan Race Program
This 6-week training program is designed to be used by any athlete, any age, any sex,
and at any exis.ng 9tness level. How? By taking it at your own pace. Period. There’s
nobody looking over your shoulder or demanding immediate results except for you. If
this is your 9rst program in a while (or ever) then you absolutely need to take it very
easy, or you’ll be too sore to con.nue by day 2. Be smart, respect your exis.ng ability
for now, aPer 6 weeks they will be a thing of the past!
Prior to each workout, warm up for at least 5 minutes like you did before the test (A
good warm-up should raise your body temperature to a light sweat. Walk, jog, jumping
jacks, easy punching a heavy bag, jump rope, bike – whatever).
Twice a week you’ll have a day o to rest, it’s up to you what ones work with your
schedule, but it’s best to split your workouts into 2 days on, one day o .
See instruc.ons and photos in the Appendix for proper exercise form.
Print out the following page so you can add your own note & progress.
Week/Day Workout Notes
Week 1
Day 1 Trail Running
Day 2 Superset #2
Day 3 Drill #2
Day 4 OCR Training
Day 5 Drill #1
Week 2
Day 1 Drill #3
Day 2 Superset #1
Day 3 Trail Running
Day 4 OCR Training
Day 5 FXT Test (p. 47)
Week 3
Day 1 Drill #4
Day 2 Superset #3
Day 3 Trail Running
Day 4 OCR Training
Day 5 FXT Test
Week 4
Day 1 Drill #5
Day 2 Superset #2
Day 3 OCR Training and Trail Running
Day 4 Drill #2
Day 5 FXT Test
Week 5
Day 1 Drill #3
Day 2 Superset #3 and Trail Running
Day 3 Drill #1
Day 4 OCR Training Superset #2
Day 5 FXT Test
Week 5
Day 1 Drill #4 and Superset #1
Day 2 Superset #2 and Superset #5
Day 3 Trail Running and OCR Training
Day 4 Drill #2
Day 5 FXT Test
What’s Next?
Congratula.ons on 9nishing the 6-week program! You may be asking, “What’s next?”
and we have a couple pre�y solid sugges.ons:
- Sign up for your 9rst Spartan Race . You’re ready, get on this now!
- Check your results from the 9nal FXT Test on W6, D5 and see how you stack up
to your ini.al .me a month and a half ago. Are you elite yet? You can surely
con.nue to use this program for as long as you’d like to strengthen your body
and hone your skills – the best part of func.onal training is you can s.ck with it
for quite some .me and vary weights, reps, speed, and rest .me to break
through plateaus and progressively develop athle.c performance!
Spartan Guide to Nutri6on: Eat Well
Joe: How should you eat? Eat well: Make conscious decisions about what and how you
eat, and remember that raw natural foods are much be�er for you than foods that are
processed or cooked. This applies to everyone, commi�ed carnivores included:
incorporate as much healthy raw food as possible into your diet.
Do you need supplements? Not if you eat a lot of raw foods. How many meals per day?
Meals should be eaten four hours apart, to avoid stacking new food on previously-
eaten, undigested foods in your stomach. Don’t eat more than you need.
Whenever possible, eat at a leisurely pace, so you can actually enjoy the food that fuels
your body. Be�er yet, eat with people you care about. Make ea.ng well a prac.ce you
share together.
BreP: If that sounds like the simplest, no-nonsense method you should follow for ea.ng
90% of the .me, it’s because it is. The other 10% of your life you’ll be training or
compe.ng at high intensity and will need to make some changes to provide the fuel you
need for extended exer.on.
Carbohydrates
No, carbs are not the enemy of athletes looking to boost their performance and stay 9t;
provided they are eaten at the proper .me and in the proper amounts. Prior to high-
intensity training, endurance runs las.ng more than 45 minutes, or on race day, you
should take in a combina.on of slow- and fast-burning carbs to boost the level of fuel
that is readily available to your muscles and bodily systems to keep you performing at
your best.
Slow-burning “brown” carbs: Sweet potatoes, oatmeal, brown “grains/seeds” (rice,
quinoa, farro, chia), whole grain breads or pasta.
Medium-burning “green” carbs: Veggies. Lots & lots of veggies.
Eat these 2 or more hours before the start of your physical ac.vity to prevent GI issues
during diges.on, they will provide a steady stream of glycogen into your bloodstream.
Fast-burning “white” carbs: Fruit, honey, white rice or breads, pasta, fruit juice, white
potatoes, most sports drinks, energy gels, gummy snacks, or jelly beans.
Protein
Pre-ac.vity, limit your protein and fat consump.on for 4 or so hours as it requires more
energy for your body to process than carbs, and you’re a�emp.ng to harness all the
energy you can get. That being said, a spoonful or two of peanut bu�er on a whole
wheat bagel with a banana and a drizzle of honey is a favorite of many an athlete as a
pre-race meal about 2 hours before toeing the start line. A close runner-up is steel cut
oats with slices of banana, a drizzle of honey, and a sprinkle of chia seeds.
Post-Ac6vity Refueling
Depending on how hard and how long you pushed your body during training or racing,
you’ll need to refuel in order to recover and get stronger. Inges.ng 5-10 grams of
protein along with 30-40 grams of carbohydrates is considered ideal (the magical 4:1
ra.o) and can easily be found in an 8oz of chocolate milk and many “recovery” drinks on
the market.
Part 4: Race Week – Your First Spartan Race
Obstacles = Opportuni6es
BreP - You chose to register for a Spartan Race for a reason; whether it was to conquer
the mayhem with your friends, set a new personal level of excellence, or just to impress
that high school hear�hrob that you just friended on Facebook. There’s also a pre�y
good chance you’ve obsessed over the obstacle list on page xx and ques.oned your
physical and mental readiness since you made that pivotal decision and are either
relishing or dreading certain obstacles. Now’s the best .me to prepare your mind and
body to get you over, under, across, and through everything the course will throw at
you.
Andy shared some wisdom earlier on Developing Spartan Will, and you need to couple
that with the commitment to a�ack each barrier in order to conquer it. By commitment,
we mean jumping, pulling, pushing, dragging, and running with the certainty that you
have the strength, drive, and ability to crush anything that stands in your way. You need
to commit to succeed; you can’t dangle your toe in the water—you need to focus on
trus.ng in yourself and your abili.es and jump in with both feet. Every single obstacle
gives you the opportunity to prove you’re up to the challenge and build your
con9dence, so “leave it all on the course” by giving every obstacle your best e ort
devoid of the caus.c limiters of your ability: fear and trepida.on.
We’ve given you the .ps, techniques, and training to go from Survive Your First Spartan
Race, now it’s up to you.
Crush it.
Essen6al Race Prep & Gear
Without ques.on, the second most common ques.on popping up in online forums is
“What should I wear at my 9rst Spartan Race?” (The 9rst is almost universally “Which
race should I do”, and you already know our answer to that!) When deciding on gear,
you absolutely need to plan for weather and terrain condi.ons; if you’re racing in the
cold, make sure to limit exposed skin and wear layers of if possible. If the course has
rugged terrain, make sure to wear shoes that are up to the task of providing grip to
climb a mountain covered with mud. Read on for some advice on what materials and
gear will suit you best for your adventure.
If there’s mud or water on the course, co�on is the enemy. Whether it’s your shirt,
shoes, shorts socks or underwear; co�on will absorb the wetness (and muck) and you’ll
be leP with that oh-so-sa.sfying feeling of wearing an adult diaper. Take a .p from
triathletes when you’re geMng dressed; synthe.c 9bers in body-hugging designs make
the fastest and most e-cient ouSits.
Loose-9Mng clothes has the opportunity to get snagged on obstacles, grabbed
accidentally (or not) by other racers and even obscure your view. Cha9ng, blisters, and a
couple hours of discomfort could be an unwelcome addi.on to your race if you choose
the wrong gear - or a wicked uncomfortable costume.
Keep it simple, stupid - follow the KISS principle; a minimal ouSit with fewer things to
worry about allows you to focus on the course. You’re here to race, not to look like a
model, so it’s a smart move to wear race-distance, condi.ons and weather-appropriate
clothes. If you’re wearing costumes, it’s all up to you; don’t let the rules of good taste
(or comfort) stand in the way of your pink tutu.
Shoes: Your shoes should be well-9Mng trail shoes with semi-aggressive tread and a
thin, slick material on the upper and good drainage so they don’t hold excess water or
mud. It is bene9cial to keep your feet as light as possible with minimal mud coming
along for a free ride as you’ll be liPing your paws up about six thousand .mes on a 5k
course - you’ll begin to feel every single extra ounce. As the sport of OCR has evolved, so
have shoes! Reebok has developed the 9rst OCR-speci9c shoe, the All Terrain Super &
Sprint.
Socks: No ma�er how much e ort and cash you put into geMng your shirt, shorts and
shoes all set, all that’s for moot if you don’t follow this simple advice: Do not wear
co�on socks if there is even a drop of water on the course. The extra moisture held by
co�on coupled with running or walking will most likely leave you with blisters. Wet
co�on also loses its shape easily, so your socks will rub in places you’d never expect as
well as slip out of place on your ankle and let rocks, dirt and debris in. Pick up a pair of
man-made 9ber socks that 9t snugly above your ankle; they will drain faster coupled
with good shoes and keep the junk out of the inside of your socks.
Gaiters: Endurance trail runners swear by ‘em, and they can be extremely helpful to
keep dirt, socks and debris out of your shoes when running over rough terrain, but they
are a personal decision as they can be expensive, a bit of a pain to get 9�ed properly
and go against the KISS principle; more gear to worry about.
Shirts: Yeah, it’s very cool to get matching silk screened T-shirts for your en.re team, it
builds camaraderie and you all look so damn cute in the pre-race photos. The only
problem is that most of the .me the cheapest and most readily-available customized
shirts are co�on... and we’ve already covered why those suck in the mud. A .ght-9Mng,
man-made fabric top is one of the top op.ons; the other is to go shirtless (dudes) or
sports-bra/jogging top (ladies).
Shorts/Pants: Cargo shorts or pants with pockets are a rela.vely bad idea; anything that
can 9ll with mud, will 9ll with mud. Running one mile with an extra few pounds of mud
in your pockets really sucks, and it’s even worse trying to do it for three or more.
Basketball shorts, even if they are man-made materials are usually a bad idea as they
can be heavy, long and most have pockets. Medium-length running shorts are a good
choice as they dry quickly, are light and most likely won’t be down around your ankles
when you’re scoo.ng under barbed wire. If the weather’s a bit cooler, warm-up nylon
pants are a great idea a their slick surface will give you a li�le advantage when you’re on
your belly wri.ng in the mud and they will keep your knees from turning into
hamburger from contact with the dirt.
Gloves: Usually the ho�est debated ques.ons online on blogs and in social media
groups is whether you should wear gloves or not. The answer is really simple; wear
them for obstacles that are nasty on your hands; pulling or climbing ropes, carrying
rough objects like cinder blocks of logs or anything that requires a good grip and just
take them o and shove ‘em in a pocket or down the back of your pants when you don’t
need them. Make sure the gloves 9t your hands very well and have plenty of grip; avoid
leather or anything that can get slick or hold water. Fingerless workout gloves are
commonly found on the course - literally on the ground li�ered all over some courses -
because they get wet, slick and actually make it harder to grip smooth surfaces like
monkey bars. Gardening gloves that look like someone dipped a basic pair of fabric
gloves into molten rubber work really well and are rela.vely cheap and work pre�y well.
The bo�om line, it’s up to you. Hundreds of thousands of racers complete Spartan Races
with or without gloves; you choose.
Knee & Elbow Sleeves: Protec.ng your knees, elbows and hands is actually a very good
idea; a Spartan Sprint has a dozen obstacles speci9cally designed to have you crawling
under, over and through challenges on those tender areas and it’s a good idea to
protect them if you’d like to 9nish the race with all your skin. There are quite a few
di erent brands out there, If you’re into looking tough by not wearing any protec.ve
equipment, then go right ahead (and enjoy your scabs for the next week or so), but if
you’re looking to be smart and fast then a li�le protec.on goes a long way.
Costumes: An en.re book could be wri�en just on the do’s and don’ts of costumes and
the perilous outcomes of really bad comical aMre decisions. Yes, costumes are funny
and proclaim your independent spirit and there’s a one-in-9ve thousand or so chance
that you won’t end up a chafed, blistered mess by trying to complete a Spartan Race
dressed like Dorothy with Toto in a basket stapled onto your back.
Whatever you wear to the race is what you will be dealing with the en.re event;
running, crawling, climbing, bending and even some.mes swimming. If you Naunt the
KISS rules, then you’ve got to deal with it. Anything that can fall apart will fall apart.
Anything that can chafe will chafe. Anything that looks cool at the beginning of the race
will look like a mess at the end of the race.
Stu7: “A�en.on racers, if you 9nd an iPhone in a pink case out on the course there is a
one hundred dollar reward for the person who turns it in to an o-cial on the course.
Please do not put it in your pocket and run through the water obstacles. Thank you.” -
Announcer at Spartan Race AZ 2012.
If you don’t want to lose it, then do not bring it on the course. Your cellphone and wallet
belong in the car aPer registra.on is done. Your earrings, necklaces and anything that’s
worth more than 9ve dollars that’s clipped, strapped, draped or hung around your body
will fall o and be gone forever; it’s as simple as that. There are some awesome and
honest race volunteers out there that may give your smartphone back, but why should
they have to carry your stu around?
Tes6ng Your Gear Before Race Day
All the best prepara.on can be for naught if your gear fails you; nothing prepares you
be�er for compe..on than knowing the strengths and limita.ons of your equipment
and knowing what to do if and when something falls apart. You’ll need to test your gear
and body under near race condi.ons to se if they will hold up. As an added bonus, when
you are con9dent about your gear then there’s one less thing to worry about!
Earlier, In the Gear Guide, we covered shoes, clothes, gloves and miscellaneous stu
that you may wear on race day, and choosing your race-day nutri.on is also very
important as well.
A week before your race, pick out exactly what you plan on wearing; if you have
anything new that you want to buy then get it now – don’t wait un.l the night before
the race to go shopping and absolutely don’t break in new gear during a race or be
prepared for a visit from the blister fairy.
7 days before the race; perform the following rou6ne:
1. Wake up at the same .me you would be geMng up for your race; include the
commute.
2. Eat the exact same meal you would on race morning; it should be hearty enough
to give you the energy you need while not being too heavy on your stomach. You
may need to do some research and tes.ng to 9nd your perfect balance during
your training. I learned my pre-race meal from my 7 Weeks to a Triathlon co-
author and professional triathlete, Lewis Elliot: Steel cut oatmeal with cinnamon,
whole banana and a couple cups of black co ee.
3. Get all your gear on. From shoes to clothes and even include earplugs and elbow
sleeves; the goal is to test your race gear under race condi.ons. If you don’t put
it on, you won’t know!
4. Go for a 1-mile jog/run, approximately at what you plan your race pace to be.
5. Get wet. 100% soaked. Go jump in a lake, a pool, drag out the garden hose and
make sure every last bit of your clothing and body is soaked. The colder the
water, the be�er. If you have the cojones then take an ice bath, it will only help
you prepare for the frigid horrors you may see on race day!
6. Army crawl on your elbows and knees for 20 yards, turn around and bear crawl
back to your star.ng posi.on. Pick an area that matches course terrain; you
should be good and dirty.
7. Go for a 2-mile run, this .me picking out stu to climb on top of, scurry under,
crawl through or jump over. If you followed the 9tness programs you should
already know the moves and have located the stu you need near your
neighborhood. If not, pick stu that you will not break and/or hurt yourself in
the process. Conquer your chosen obstacles. And run back home.
Did anything fall o ? Cha9ng? Blisters? Did your gloves get to slippery to grab or pull
yourself over things? Now is the .me to 9gure it out and make the necessary changes
and adjustments. Test again if necessary, making sure your clothes have .me to be
cleaned & dry o before the race.
Race Morning
I’m not trying to sound like your mom, but even just a li�le prepara.on goes a long way.
The night before make sure you have the direc.ons to get to the race, how long it will
take, the price of parking, how early you need to show up to get checked in and sign
your waiver before your heat starts and all the other li�le things like loca.ng the start
line, port-o-johns, and bag drop.
Pack a change of clothes including shoes or Nip-Nops for the drive home, a towel and
something small to munch on like a granola bar if you have a long drive in and need a
li�le more nutri.on pre-race. Baby wipes are great to get some extra grime o and
co�on swabs and saline solu.on help out cleaning ears and eyes of muck. Unless you’re
a big fan of port-o-johns, wake up a li�le earlier and take care of your bathroom visit
before you leave the house if you can. Apply sport sunscreen before you get dressed,
that way you cover any of the areas that may get exposed when you’re out on the
course.
AROO! Surviving Your First Spartan Race – Race Day
At the event, leave anything that you do not want to get muddy, broken or lost in your
car from the get go. If you leave your smartphone in your pocket during a race it will
most likely end up pre�y dumb, the same as you’ll feel.
Apply another round of sunscreen when you get out of the car, especially if it has been
more than an hour and a half since you leP home. Don’t leave valuables in your race
drop bag; you don’t need the headache if anything gets lost or broken. The only things I
recommend in that bag are a change of clothes, a towel and a back-up car key on a key
ring, clipped to the belt loop of the shorts in the bag.
Take care of your registra.on and waiver signing 9rst; then walk around the expo area
or spectate. Check out the course as much as you can; some may confuse scou.ng with
chea.ng, but I say if it’s visible then watch some other compe.tors tackle it for some
great .ps! Re-check your gear and aMre, make sure you are hydrated and jog around a
bit about 10-15 minutes before your an.cipated start to warm up and head over the
corral when the announcer greets your wave.
Posi.on yourself in the star.ng corral based on your goals; if you’re looking to dominate
the course and climb the winner’s podium then march right up front and claim your
spot. First-.mers should make way for more experienced or faster-looking runners so
they don’t get trampled once the gun goes o . Be responsible and realis.c in your
athle.c ability; while you have as much right to the course as any other paying
compe.tor you don’t want to be the one causing a tra-c jam holding up other racers at
an obstacle, do you?
Take a deep breath and remember all the training you’ve done to prepare; the race will
be challenging, but you’re ready to crush it! When the starter’s gun goes o , keep your
excitement in check and take a moderate pace; you don’t want to burn yourself out
immediately! Over, under, around and through each obstacle try and keep the same
rela.ve level of exer.on so you don’t drain all your energy by sprin.ng the intervals in-
between obstacles. A�ack the course; but do it wisely and within your ability so you can
stay strong all the way to the 9nish!
Part 5: Appendix & Resources
Finding Spartan Race™ Events Worldwide
What are you Wai.ng for? enter a race!
Spartan Race really is for everyone. Since you’ve read this far, you know that, because
it’s a .med event, it appeals to people who like compe..on—whether it be compe..on
with themselves or against the 9eld. They want to see what they can do and to race
other people. You also know that other people enter because they’ve set goals to lose
weight or to accomplish something they’ve never done before. Anyone can get o the
couch and have a great race experience. Whichever category applies to you, Spartan-
sanc.oned obstacle races are for you.
People oPen show up to do a Spartan Race when it’s their 9rst race of any kind—ever.
They start o nervous because they have no idea what they’ve go�en themselves into,
but they always walk away with a smile. Then you also see stud athletes show up all
swagger and bravado, only to walk away with their tails between their legs. Spartan
Races really get under people’s skin.
Once you’re ready to step-up and signup, we created a discount code just for you that
you can use at spartanrace.com to sign up for any event worldwide in 2014.
So, what are you wai.ng for? Sign Up for Your First Spartan Race Now!
The Exercises
Pull-Up
1. Grip the horizontal bar with your palms facing away from you and your arms fully
extended. Your hands should be slightly wider (up to 2 inches) than your shoulders. Your
feet should not touch the Noor during this exercise. Let all of your weight se�le in
posi.on but don’t relax your shoulders — this may cause them to overstretch.
2. Squeeze your shoulder blades together (scapular retrac.on) to start the ini.al phase
of the pull-up. During this ini.al movement, pretend that you’re squeezing a pencil
between your shoulder blades—don’t let the pencil drop during any phase of the pull-
up.
3. Look up at the bar, exhale and pull your chin up toward the bar by driving your
elbows toward your hips. It’s very important to keep your shoulders back and chest up
during the en.re movement. Pull yourself up in a controlled manner un.l the bar is just
above the top of your chest.
4. Inhale and lower yourself back to star.ng posi.on.
That's one rep.
Push-Up
1. Place your hands on the ground approximately shoulder-width apart, making sure
your 9ngers point straight ahead and your arms are straight but your elbows not locked.
2. Step your feet back un.l your body forms a straight line from head to feet.Your feet
should be about 6 inches apart with the weight in the balls of your feet. Engage your
core to keep your spine from sagging; don’t sink into your shoulders.
3. Inhale as you lower your torso to the ground and focus on keeping your elbows as
close to your sides as possible, stopping when your elbows are at a 90o angle or your
chest is 1–2 inches from the Noor.
4. Using your shoulders, chest and triceps, exhale and push your torso back up to
star.ng posi.on.
That’s one rep.
Walking Lunge
1. Stand tall with your feet shoulder-width apart and your arms hanging at your sides.
2. Take a large step forward with your right foot, bend both knees and drop your hips
straight down un.l both knees are bent 90 degrees. Your leP knee should almost be
touching the ground and your leP toes are on the ground behind you. Keep your core
engaged and your back, neck and hips straight at all .mes during this movement.
3. Pushing up with your right leg, straighten both knees and return to star.ng posi.on,
swing your leP leg to the front and repeat with your leP leg.
Squat
1. Stand tall with your feet shoulder-width apart and toes pointed slightly outward,
about 11 and 1 o’clock. Raise your arms un.l they’re parallel to the Noor.
2. Bend at the hips and knees and “sit back” just a li�le bit as if you were about to sit
directly down into a chair. Keep your head up, eyes forward and arms out in front of you
for balance. As you descend, contract your glutes while your body leans forward slightly
so that your shoulders are almost in line with your knees. Your knees should not extend
past your toes and your weight should remain between the heel and the middle of your
feet—do not roll up on the balls of your feet. Stop when your knees are at 90º and your
thighs are parallel to the Noor. If you feel your weight is on your toes or heels then
adjust your posture and balance un.l your weight is in the middle of your feet.
3. Push straight up from your heels back to star.ng posi.on. Don’t lock your knees at
the top of the exercise.
This is one rep.
Air Squat
1. Stand tall with your feet shoulder-width apart and toes pointed slightly outward,
about 11 and 1 o’clock. Raise your arms un.l they’re parallel to the Noor.
2. Bend at the hips and knees and “sit back” just a li�le bit as if you were about to sit
directly down into a chair. Keep your head up, eyes forward and arms out in front of you
for balance. As you descend, contract your glutes while your body leans forward slightly
so that your shoulders are almost in line with your knees. Your knees should not extend
past your toes and your weight should remain between the heel and the middle of your
feet—do not roll up on the balls of your feet during this por.on of the exercise. Stop
when your knees are at 90 degrees and your thighs are parallel to the Noor.
3. Swing your arms down so both hands are behind your body. Rapidly bring your arms
forward in an arc and up over your head as you transfer your weight to your forefeet
and explosively jump straight up in the air.
4. Land soPly on your feet, by bending your knees to absorb the impact.
That’s one rep.
In & Out
1. Lie Nat on your back with your legs extended straight along the Noor and your arms
along your sides,
palms down.
2. LiP your feet about 3 inches o the Noor, bend your knees and
bring your feet toward your bu� while simultaneously liPing your arms o the Noor and
ac.va.ng your abs to roll your upper body upward.
3. Con.nue raising your head and shoulders o the Noor and bringing your hands past
the
outside of your knees while bringing your knees and chest together. At the top of the
move, pause for 1–3 seconds.
Slowly return to star.ng posi.on. Be careful to “roll” your spine in a natural movement
and let your shoulders and head lightly touch the Noor.
That's one rep.
Plank
1. Place your hands on the ground approximately shoulder-width apart, making sure
your 9ngers point straight ahead and your arms are straight but your elbows not locked.
2. Step your feet back un.l your body forms a straight line from head to feet. your feet
should be about 6 inches apart with the weight in the balls of your feet.
3. Engage your core and squeeze your glutes to keep your spine from sagging; don’t sink
into your shoulders.
Side Plank
1. Lie on your side and stack your feet, hips and shoulders atop each other. Prop
yourself up on your elbow, keeping it directly under your shoulder; your forearm should
be completely on the ground, perpendicular to your body.
2. Engaging your core to keep your spine erect, liP your hips o the Noor un.l you form
a straight line from head to feet. let your top arm rest along your side. Hold the posi.on
for a predetermined amount of .me or for as long as possible.
3. Slowly return to star.ng posi.on.
Repeat on other side.
Hip Raise
1. Lie on your back with your knees bent and feet Nat on the Noor, as close to your bu�
as possible. Extend your hands toward your hips and place your arms and palms Nat on
the Noor at your sides.
2. Engage your abdominal muscles to keep your core .ght, and exhale while you press
your feet into the Noor and raise your hips and lower back up, forming a straight line
from your sternum to your knees. Do not push your hips too high or arch your back.
Hold this posi.on for 3–5 seconds, and then inhale and slowly return to star.ng
posi.on.
That’s 1 rep.
Windshield Wipers
1. Lying Nat on your back with your arms extended along your sides, palms down, bend
your knees 90º and raise your legs so that your lower legs are parallel to the Noor. For
more stability, take your arms out to the sides to form a “T.”
2. Exhale, and slowly rotate your hips and legs to drop your knees to one side. Hold that
posi.on for 1–3 seconds. Inhale and raise your legs back to star.ng posi.on.
That’s 1 rep; repeat on the other side.
Mason Twist
1. Sit on the Noor with your knees comfortably bent, feet on the Noor, arms bent 90
degrees and hands op.onally holding a medicine ball or weight in front of your chest.
2. LiP your feet about 4 to 6 inches o the Noor and balance your bodyweight on your
posterior. Keep your core .ght to protect your back.
3. While maintaining the same hip posi.on, twist your en.re torso at the waist and
touch the ball to the Noor on the leP side of your body.
4. Rotate back to center, keeping your feet o the Noor and maintaining your balance
using the suppor.ng core muscles. Then rotate to your right and touch the ball to the
Noor.
5. Return to center.
This is one rep.
Leg Lif
1. Lie Nat on your back with your legs extended along the Noor and your arms along your
sides, palms down. Contract your lower abdominal muscles and liP your feet 6-12 inches
o the Noor. Hold for 3 seconds.
2. While keeping your leP foot in place, liP your right foot 6-12 inches higher. Hold for 3
seconds.
3. Simultaneously lower your right leg back to 6-12 inches o the Noor while raising your
leP foot 6-12 inches higher. Hold for 3 seconds.
This counts as 2 reps.
Burpees (see page 39)
If you could only do one exercise for the rest of your life, it would have to be burpees.
Mul.-joint, mul.-muscle compound movements, burpees are the all-in-one bodyweight
exercises.
Learn em.
Live em.
Love em.
Signing Up for Your First Spartan Race
Well, that’s just about it – the only thing that’s missing is signing up for your 9rst event!
We’re delivered on our promises in the Introduc.on, and now you're ready to join the
Spartan Family!
Find and Register for a Spartan Race
o Save 15% with code MUDRUNGUIDE15 (Con.nental US only, does not
include elite or guaranteed start .mes)
o Get Joe Desena’s book, Spartan UP!
Acknowledgement & Thanks
I would like to personally thank Joe De Sena and Andy Weinberg for all the support in
pulling this book together, and for changing hundreds of thousands of people’s lives all
over the world!
Special thanks to our Contributors:
Joe De Sena, Andy Weinberg, Selica Sevigny, Richard Lee, Brian Duncanson, Noel Hanna,
Shaun Bain, Carrie Adams, Mike Morris, Jason Jakse.c, Tony Matesi.
About The Author
BreP Stewart is a personal trainer, endurance athlete & author of more than a dozen
9tness books published worldwide in several languages including Ul.mate Obstacle
Race Training, FXT: Func.onal Cross Training, 7 Weeks to GeVng Ripped, and 7 Weeks
to a Triathlon. Bre� is also co-founder of mudrunguide.com and OCR Freaks.
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