Spartan Fit Test

Warm: 4 rounds: 10 pushup 10 situps, 10 squats, crossbody shoulder stretch

Max time dead hang

Max burpees in 5:00

5 rounds:
1:00 of 20m sprints
1:00 of rest

Run for 90 min and see how much distance you can cover. If you wear a HR monitor, allow your HR to float, but keep this hard.

Warm: 1 mile easy jog

1-2-3-4-5-6-5-4-3-2-1
pull ups
burpees (x2)
pigeon stretch (each round)

6 rounds:
10 ply box drops (20")
10 goblet squats (40#)
20 leg lifts

1 mile easy jog

Warm: 1 mile run

7 rounds:
100m hill sprint (steep)
15 burpees (at the top)
20 mtn climbers
100m run (down the hill)
10 jumping lunges
10 squats

1 mile easy cool down

3 rounds:
pigeon stretch
frog stretch
child's pose
5 shoulder dislocates

Zone 2 run (65-75% max HR)
If no HR monitor: you should be able to talk or sing along with music easily

Warm: 1 mile run

5 min cumulative dead hang*

6 rounds:
200m bucket carry (40#)
10 burpees
10 hip raises

-rest 7 min-

4 rounds:
200m run
10 burpees

1 mile run

3 rounds:
wall squat stretch, pec/lat stretch, airplane seat stretch, hip flexor stretch

*Dead Hang = hang from a pull up bar for a total of 5:00. When you jump up, start the time, when you come off the bar, stop the time. Repeat this until 5:00 are up.

Zone 2 run
Conversational pace

2 rounds: Jane Fonda's (30 sec each movement), 50 SHJs (each arm)