The Spartan 150 Total Body Workout

“Freedom lies in being bold.” – Robert Frost

Warm-up

• Jump Rope – 2 minutes
• 10 – Glute Kickbacks
• 10 – Jumping Lunges
• 10 – Star Jumps

Main set

• 150 jumping jacks
• 15 burpees
• 15 pull-ups
• 15 box jumps
• 15 sandbag squat-throws
• 50 crunches
• 50 bodyweight squats
• 50 jumping lunges
• 5 rope climbs (opt.)
• Run 1.5 miles

SPRINT: X1

SUPER: X2

BEAST: X3

Cool Down:

Stretch

Note: If you don’t know how to perform any of the exercises in our WOD please refer to our Spartan Race Exercise Database.