You want to train for a Spartan Race, but you don’t have access to a gym or an obstacle course. Maybe you’re training at home, in a park, or on a budget. That’s okay — you can still prepare well and complete your race.
In this guide, I’ll show you how to train for key Spartan Race obstacles using simple equipment or even bodyweight. These methods come from real experience: my own training and years of helping others prepare without perfect facilities.
Key Principles for Spartan Training Without a Gym
You don’t need a fancy gym or rig. You need:
- Consistency
- Functional movements
- Creativity
- Progressive training
We will focus on building the skills and strength needed for:
- Grip-based obstacles
- Carries and lifts
- Crawling and climbing
- Burpee prevention
You’ll use what you have: bodyweight, a pull-up bar, a backpack, or simple homemade tools.
Grip Strength Without a Rig
Many Spartan obstacles require grip strength:
Monkey Bars, Twister, Multi-Rig, Rope Climb, Hercules Hoist
What to Train:
- Dead hangs: Hang from a pull-up bar for time. Use one hand, switch grips, or hang from towels.
- Towel pull-ups or rows: Wrap a towel over a pull-up bar or tree branch. Pull yourself up or row from a low angle.
- Farmer’s carries: Use buckets, grocery bags, water jugs, or dumbbells. Carry for distance or time.
- Grip Trainers: Use grip trainers to improve your grip strength.
Carry & Strength Obstacles – No Weights Needed
Obstacles like Sandbag Carry, Bucket Carry, Atlas Ball, Tire Flip all require lifting and moving heavy loads.
DIY Equipment:
- Sandbag – Fill a bag with sand, rocks, or rice
- Bucket – Fill with water jugs, rocks, or bricks
- Backpack – Load it with books or water bottles
What to Train:
- Front carries (hug a sandbag or bucket)
- Stair climbs with a weighted backpack
- Step-ups or hill hikes with load
- Bear crawls or drag heavy bags for pulling strength
Climbing Obstacles at Home
Spartan climbing challenges include:
- Walls (4ft–8ft)
- Rope Climb
- Barbed Wire Crawl
Even without obstacles, you can train the movement patterns and muscle groups.
🏋️ Exercises:
- Wall jump practice: Jump up and touch a high target (tree branch or wall). Use explosive squats.
- Crawls: Practice bear crawls and army crawls under a low rope or in grass.
Obstacle Simulation at Home
The best way to train for Spartan is to mix running with functional movements. You can simulate this easily.
Sample Spartan-Style Home Circuit:
Repeat 3–5 rounds:
- Run 400m or 2 minutes fast
- 15 squats
- 10 push-ups
- 10 burpees
- 1-minute farmer’s carry
- 10 pull-ups or rows
- 30-second bear crawl
This builds:
- Endurance
- Obstacle transitions
- Burpee fitness
- Mental toughness
Build Obstacle Skills Without Obstacles
Each Spartan obstacle has a skill you can train without equipment:
| Obstacle | Skill to Train | Home Exercise |
|---|---|---|
| Monkey Bars | Grip endurance | Dead hangs, towel hangs |
| Spear Throw | Coordination | Medicine ball throws, dry fire practice |
| Rope Climb | Pulling, legs | Towel rows, rope pulls |
| Sandbag Carry | Core + legs | Weighted walks, backpack hikes |
| Barbed Wire Crawl | Crawling endurance | Bear crawls, low army crawls |
| Wall Climb | Explosive power | Jump squats, wall taps |
Tips for Training Without Equipment
- Be consistent. You don’t need to train long, but train often.
- Use natural terrain. Run hills, climb trees, crawl in the grass.
- Focus on body control. Mobility, crawling, jumping, and core work are key.
- Create weekly structure. Combine strength, running, and skill work.
- Stay creative. Buckets, towels, backpacks — they all work.
Weekly Spartan Home Workout Example
| Day | Focus |
|---|---|
| Monday | Strength + grip (bodyweight + carries) |
| Tuesday | Run intervals + crawls |
| Wednesday | Core + jump training |
| Thursday | Trail run or stair climbs |
| Friday | Full-body circuit (obstacle simulation) |
| Saturday | Long run or hike with backpack |
| Sunday | Mobility or rest |
You Can Train Spartan Anywhere
Even without a gym, you can get race-ready. I’ve seen many people — including elite athletes — train at home and succeed in Spartan Races.
What matters most:
- Build functional strength
- Improve grip and core
- Mix running and obstacles
- Learn the correct technique
Want More Help?
You can also message me with questions:
📲 @richard_hynek on Instagram