Crush Your Week: The Race-Ready Obstacle Program, Week 4

In week 3, you completed three tough, introductory days of strength and conditioning with rest days on Tuesday and Thursday to get you ready for obstacle training. This week, we'll continue building on these skills and movements, but kick it up a final notch.

This four-week, beginner-friendly program is built to help you develop the strength, endurance, and functional fitness needed to dominate the obstacles ahead. Through equipment-based and bodyweight workouts, you'll build a solid foundation – improving your power, control, and stamina with every session. All it takes is your commitment, your effort, and the will to rise to the challenge.

Our expert Spartan trainers are dropping new workouts every month to get you race ready with Spartan EDGE. Get started with the first workout in week 4 – a strength and conditioning workout – below, then head over to the app to finish out the week strong.

What are the benefits of adding strength and conditioning to your training?

Your first workout of the week will be a full-body strength and conditioning workout that requires a pull-up bar and a heavy dumbbell. We know it's only week 1, but strength and conditioning should be key to your weekly programming at any stage, and here's why:

1. Relieves muscle and joint stiffness

2. Increases range of motion

3. Improves functional movement and ability to do everyday tasks

4. Increases bone density

5. Improves cardiovascular health and stamina

01

Workout: Strength and Conditioning

This session combines a dynamic warm-up, dumbbell-based strength work, a fast-paced conditioning finisher, and a focused cool down—giving you a well-rounded workout that hits power, stability, and recovery in one go.

Warm-Up (3 sets, 30 seconds each exercise):

1. 30-second alternating bent-leg world's greatest stretch

2. 30-second prone back extension Y to W

3. 30-second push-up to downward dog

4. 15-second dead hang

Strength (4 sets with a heavy dumbbell):

1. 8 chin-ups

2. 12 alternating dumbbell leg raises

3. 12 dumbbell glute bridges

4. 45-second dead hang

Conditioning (6-minute AMRAP):

1. 20 mountain climbers

2. 15 touchdown jacks

3. 10 hollow body rocks

Cool-Down (1 set, 60 seconds each):

1. Tabletop thread-the-needle hold (right)

2. Tabletop thread-the-needle hold (left)

3. Half-saddle twist (right)

4. Half-saddle twist (left)

Feeling amped up, inspired, and ready to crush the rest of your week? Find the rest of this week's workouts in the app and finish on a high note this Friday.