Just when you think you're tough enough

Cross Train Obstacle Race

Metabolic Conditioning for Spartans

Spartan WOD

Metabolic Conditioning 1.0

“Knowing is not enough, we must apply. Willing is not enough, we must do.” – Johann Wolfgang von Goethe


  • 75 jumping jacks (Zone 1-3)
  • Jog 5-10 minutes (Zone 3-4)
  • Dynamic warm-up – 3 moves at 25 yards

Main set

  • 4 x 400 meter/yard runs performed as laps at the track, or intervals on the road. Zone 4. Rest 3 minutes between each interval.
  • One minute of burpees. Rest one minute. Repeat this for 20 minutes.

Cool Down:


*Please be sure to have consulted a physician before commencing on any workout regiment. Heart rate training can be intense, and should only be taken with an understanding of the risks involved.