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2020 Spartan Stadion Training - 3 Workouts To Prepare

Updated: Feb 20

Spartan Stadion Races are a unique twist to the usual muddy trails that we see in OCR. The first 2020 Spartan Stadion race in the US is on April 4th in NYC with 8 other races scattered throughout the year. The NYC Stadion is going to be here before we know it, so it is best for you to start your training now rather than later!

Stadion races are unique for a few reasons, but the biggest reason is the intensity. Since you are in an actual sports stadium, the majority of the race is spent running on cement, allowing you to really get the engine going and open up some speed while you run through tunnels, between bleachers, up and down tons of stairs, and smash some Stadion-specific obstacles. The distance for Stadions is set to be a 5k, so you won't be out there for too long compared to most other races. However, that doesn't mean these races are easy. Your legs will be on fire while you climb an endless amount of stairs; especially when it's with a sandbag. A few of the obstacles that are unique to Stadions (and some in City races as well now) are the Ram Burpees, Air Bike, Jug Carry, Box Jumps, Ball Slams, and Heavy Jump Rope.

So, with all of that being said, we've included 3 Stadion-specific workouts here that you can do to help prepare you for your first Stadion, or improve your performance at your next Stadion race! For all of the workouts listed, make sure you do an extensive warm up. Modify rep numbers, intensity, and weights to appropriate levels for your current physical conditioning and strength.


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Workout #1

- 5 Rounds - 2 minutes rest between sets

.5 mile run 90% intensity

15 ram style burpees

15 box jumps

1 minute farmers carry


Workout #2

- 4 Rounds - 3 minutes rest between sets

(use a stairmaster or find long flights of stairs like you'd see in a parking garage)

3 minutes on stairs

15 Push Ups

3 minutes on stairs with sandbag

15 Burpees


Workout #3

- 3 Rounds - 3 minutes rest between sets

15 calories Air Bike

10 Pullups

15 Squat Jumps

15 Alternating Lunges

15 Ball Slams


Time to get out there and put in the work! The Stadion races are yours to conquer!

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Joel Hayes (Coach)

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