Unless you’re in the middle of training for your next event, the holidays are an excellent opportunity to devote some extra time to your busy work and social schedules while building a physical foundation for an upcoming training block.  If you’re anything like us, your already hectic schedules get even more condensed during the holiday season. But when you’re serious about training, being busy isn’t an excuse to lose fitness altogether.  These four quick core workouts focus on time under tension during eccentric – or downward or lengthening – motion to increase functional strength t ..read more

You’ve done a few Spartan races, you’re getting faster, and you’re starting to think about entering an elite heat. But those elite racers can seem intimidating, and their races are fast and furious. What do you need to know to get started? The main difference between the open heats and the elite heats, said former Spartan Race World Champion Amelia Boone, is that the elite competitors can’t help each other over obstacles. “People are in the elite heat to be timed, ranked, and judged,” she said. “It’s a chance to see where you stack up.” As another former world champion, Cody Moat said, “In the ..read more

There are some basics when it comes to tackling an obstacle course race (OCR): You can expect to run, hike, crawl, jump, and climb your way through muddy, mountainous terrain or a sports stadium.  And as you work your way through the course, you might push your mind and body to the max as you test your strength and endurance. That’s why you need a killer training plan that boosts mental toughness, running capacity, and full-body power. Here’s everything you need to know about OCR and obstacle race training. Why Try an Obstacle Course Race? Signing up for any sort of fitness event or race ..read more

Curious about DEKA?  DEKA events are functional fitness competitions Spartan produces each year. They are an indoor decathlon of functional fitness and training programs designed to be basic, simple, and utilitarian. And in true Spartan spirit, the focus of these events is to train with a purpose — to boost member motivation, individual performance, and a sense of connection to the community. Sounds great, right? But what’s the difference between DEKA and OCR? What kind of athletes should sign up? Can YOU really do DEKA? (Spoiler: Yes, you can.) Related: Where Doe ..read more

Like all elite-level athletes and coaches, NYC-based fitness trainer Gabe Snow is adamant about the importance of comprehensive dynamic warm-ups and active recovery days — especially when it comes to training for a Spartan Race. “When it comes to a warm-up, the basics — like jumping jacks and high knees — are fine, but if you want to truly optimize your performance and reduce the risk of injury, they need to be very dynamic and thorough,” he says. Related: Recompose Your Body in 30 Days With Gabe Snow According to Snow, there are two key components for a dynamic warm-up: Muscle Activation When ..read more

Thinking of taking on the Murph WOD this Memorial Day for the first time, or looking to set a new personal best time? It doesn't have to be complicated and your training doesn't have to take all day. With our evolutionary seven-day challenge, you'll be prepped in mind and body before the end of May. Every year on Memorial Day, thousands of fitness enthusiasts and athletes forgo hot dogs and beer — if only for an hour or so — to take on what has become one of the most popular and challenging timed workouts in the world of fitness, the Murph. The workout — a CrossFit hero WOD named after Li ..read more

You know the drill: You pushed yourself to the limit on leg day and now you have the sore calves to prove it. The goal of this guide, courtesy of our friends at ZOZOFIT, is to show you how to recover from leg day as quickly and comfortably as possible. Some tenderness is normal after an intense session of resistance training. It’s a sign of tiny muscle tears. As the body repairs those microscopic injuries, your muscle tissue becomes stronger. In other words, delayed onset muscle soreness (DOMS) is a sign that you’re building new muscle. Your body is adapting to your workout so that next t ..read more

You've heard of programs that take months to see changes, but Spartan CEO Joe De Sena believes you can reset your brain and body in just one week. What does it take? Commitment. To push past your greatest fears, you need to stop thinking and start doing, or in the words of De Sena himself: Fire, Ready, Aim.  Welcome to 7 HARD, a life-altering program designed by De Sena to challenge both your mental and physical abilities and transform you into a modern-day Spartan warrior capable of taking on anything. Follow these seven rules for seven days to complete one evolution of th ..read more

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