
The Spartan 500
Warm-up
- Dynamic warm up
- Run/cycle/row/jump rope 5 minutes
Main set
- 50 burpees
- 50 squats (or squat tosses with sandbag)
- 50 sit-ups
- 5-25 pull-ups
- 5 rope climbs (or 5-25 chin-ups)
- Run 1 mile for time
Cool down: Stretch
Usually, 1 set is more than enough. But feel free to go for multiple.