Training Hub
SPARTAN OCR
Obstacle Course Racing at its finest. Conquer mud, fire, and obstacles. Training guides for Sprint, Super, Beast, and Ultra distances.
RACE DISTANCES
5K+ / 20 Obstacles
The entry point to Spartan racing. Fast, furious, and challenging.
6-8 weeks typical training
10K+ / 25 Obstacles
Double the distance, more obstacles. Tests endurance and strength.
10-12 weeks typical training
Half Marathon+ / 30 Obstacles
The ultimate Spartan challenge. True test of a warrior.
14-16 weeks typical training
50K+ / 60 Obstacles
The ultra endurance OCR event. Overnight, grueling, life-changing.
20+ weeks typical training
KEY OBSTACLES
Master these obstacles to avoid burpee penalties.
Rope Climb
Upper BodyLearn the J-hook or S-wrap technique
Spear Throw
SkillPractice throwing form consistently
Monkey Bars
GripBuild grip endurance through dead hangs
Bucket Carry
StrengthHug the bucket, short quick steps
Hercules Hoist
Upper BodyUse your legs and body weight
Atlas Carry
Full BodyBear hug and shuffle, don't run
Barbed Wire Crawl
EnduranceRoll technique saves energy
Wall Climbs
Full BodyMomentum and proper technique
The Burpee Penalty
Fail an obstacle? 30 burpees. In competitive heats, failed obstacles may result in time penalties or disqualification. Train for every obstacle to avoid the burpee pit.
TRAINING PLANS
Coming SoonFirst Spartan Sprint
Complete your first OCR with confidence
Sprint to Super Progression
Level up your Spartan racing
Beast Training Plan
Prepare for the ultimate challenge
Trifecta Training
Train for Sprint + Super + Beast in one season
OBSTACLE GUIDES
Coming SoonRope Climb Techniques
Multiple methods for the climb
Grip Training for OCR
Never fail another hanging obstacle
Spear Throw Mastery
Consistent technique that works
Burpee Efficiency
When you fail, fail efficiently
AROO!
Ready to test yourself against the obstacles? Apply for a free Spartan Race entry and join the warrior community.
Apply for Race Entry