The most effective, fun, and beginner-friendly SPARTAN & OCR training plan out there.
✅ Beginner-friendly or those getting back into training
🏃♂️ Focused on Spartan Sprint & Super prep
💪 Build running speed, endurance, strength & obstacle skills
⏱️ Simple, effective workouts (4–5×/week, 20–60 min per session)
🏋️♀️ Minimal equipment, train anywhere
⚡ For ANY-BODY — no experience needed!
Spartan BASIC is your all-in-one entry point to OCR racing.
It’s a fully structured plan designed for ANYONE (no matter your fitness background) who wants to:
✅ Build strength and stamina
✅ Move with confidence
✅ Feel fitter, faster, and more powerful
✅ Be ready for Spartan race or OCR race!
You’ll train 4-5x a week with clear rest days. Every session is effective, time-saving (20–60 min), and scalable to YOUR level.
✅ No more gym anxiety.
✅ No more wondering “What should I do today?”
✅ No more boring, generic workouts.
✅ A beginner or a complete beginners just starting out
✅ Anyone preparing for their first Spartan race or OCR race
✅ Great for anyone returning to training
✅ Designed for people with a busy schedule
✅ For anyone who wants to stay fit and feel strong
Every workout includes options to scale up or down based on your current level and equipment.
This isn’t just about getting fit. It’s about becoming a complete athlete, step by step.
Our workouts are built around proven training methods to help you hit real results, fast.
Expect smart, progressive strength work focused on movements needed for obstacles like hoists, walls, and heavy carries.
I incorporate sprints, short intervals, and tempo runs to build explosive acceleration, race-day pacing, and efficient running mechanics.
I include focused sessions to develop skills for core obstacles like the rope climb, spear throw, monkey bars, sandbag carries, and wall techniques.
You’ll increase your aerobic base with easy-paced runs, long steady efforts, cycling, hiking, ski-erg/cardio machines, and combo conditioning days.
We blend aerobic circuits, steady cardio, and zone 2-style efforts to improve heart and lung capacity — the foundation of your spartan performance.
Train your midline with dedicated core sessions and integrated stability work like carries, planks, anti-rotations, and posterior-chain-focused lifts.
You’ll train specifically for each Spartan Race, simulate race flow, and develop the physical & mental capacity to compete with confidence.
Our structured daily training keeps you accountable and makes fitness a natural part of your lifestyle – no burnout, no confusion, just steady progress.
You’ll specifically train for obstacles you’ll face on race day.
Build unstoppable grip, so you never fail under pressure.
Train for rope climbs, monkey bars, multi-rigs, and beater-style obstacles with a mix of dead hangs, pull-ups, grip circuits, and forearm conditioning. Learn technique, pacing, and how to recover on the move.
Dominate sandbags, buckets, and heavy loads — even uphill.
Train with loaded carries (sandbag, farmer’s, bucket), focusing on posture, breathing, and transitions. Carry under fatigue to simulate race demands and boost both strength and mental toughness.
Move weight with purpose — no wasted energy.
We prepare you for obstacles like the Hercules Hoist, sled drags, and tire flips using functional strength training. Expect compound lifts, pulls, and bodyweight movements designed for explosive power and obstacle efficiency.
Stay sharp and stable when the ground gets tricky.
Train for balance-focused challenges like the Z-wall and balance beams with coordination drills, stability work, and unilateral movements. Improve footwork, core control, and focus under fatigue.
Move light, fast, and in control across any terrain.
Agility drills, lateral movement, jump training, and foot-speed work prepare you for quick transitions and unpredictable terrain. Especially useful for barbed wire crawls, quick obstacle entries, and trail changes.
Practice the signature obstacles that make Spartan, Spartan.
From perfecting the Spear Throw to mastering wall techniques, we focus on the skills that win races: efficient rope climbs, wall overs, low crawls, and quick recoveries. Know exactly what to expect on race day — and how to crush it.
This is NOT just a PDF plan.
You’ll train inside our mobile app or website platform – built to make training efficient.
📅 New workout every day – professionally programmed to build strength, running speed, cardio, and station confidence.
🎥 Clear video demos for every movement so you know exactly what to do.
🔁 Smart structure – everything flows. No random chaos. It’s a real training system with rest days included.
📲 Use it anywhere – home, gym, park, or hotel room.
Minimal Equipment Needed
You can do more than 90% of this plan at home or at your gym. Whether you’re training in your living room, garage, or a local gym, you’ll always be able to follow the plan.
Just be creative — you’ll always find something that works for your space and equipment.
Dumbbells or kettlebells
Trail, treadmill or running track Pull-up bar, TRX or resistance bands Medicine ball Plyo box or stable elevated surface Jump rope, yoga mat, foam roller
Obstacle Playground
From beginners to elites. I’ve coached 250+ athletes in Spartan, Running, HYROX, and hybrid sports.
I launched in 2020 with Excel. Now, everything is delivered through a powerful mobile app.
The majority of my athletes reach their goals. Faster finishes, stronger stations, and new personal bests.
I’m Richard Hynek, a two-time Spartan Trifecta World Champion with over a decade of experience competing at the highest level of endurance sports. Over 107 races, I’ve earned 77 podium finishes, including three 2nd-place spots at the Spartan World Championship and multiple European titles.
Spartan racing has been my true passion and proving ground — pushing my limits through some of the toughest courses and obstacles worldwide. My career highlights include winning the toughest Spartan Race in history and consistently ranking among the top athletes globally.
While I recently stepped into HYROX competition with a strong debut, my primary focus and greatest successes remain rooted in Spartan racing, where I bring unmatched experience, dedication, and results to every athlete I coach.
This is NOT just a PDF plan.
Join our monthly subscription and get fresh workouts every single day! Our Spartan Daily Programming Training Program is designed to keep your training consistent, varied, and effective:
✅ New Workout Every Day – No more guessing. You’ll receive a different, professionally designed workout every day, tailored to your training category (beginner, intermediate, advanced, Elite, etc.).
✅ Stay on Track – Whether your goal is to get stronger, faster, or just stay in shape, you’ll always know exactly what to do each day.
✅ Flexible and Scalable – Missed a day? Never mind! Just continue the next day – no stress. Every workout is scalable to your fitness level.
✅ Monthly Subscription – You pay once a month and keep getting updated workouts daily. No long-term commitment – cancel anytime.
Get started today and make training a part of your daily routine – with expert structure and variety to keep you progressing.
This isn’t a random PDF. This is a real program built by Spartan World Champion athlete!
✅ Professionally designed workouts updated daily
✅ 4-5 days of training, 2-3 days of rest or active recovery or mobility
✅ Expert daily programming by Richard Hynek
✅ Mobile-friendly access via a training app
✅ Spartan & OCR focus – combining running + functional training
✅ Workouts targeting race-specific skills
✅ Workouts to increase strength
✅ Workouts to improve obstacles strength
✅ Workouts to improve running speed
✅ Workouts to build endurance and strong cardio base
✅ Workouts to improve core and movement efficiency training
✅ Video demos for every exercise
✅ Built-in rest and recovery to prevent burnout
✅ Flexible training: Anywhere & Anytime
✅ Daily coaching tips, motivation, and reminders
✅ No long-term contract — cancel anytime
✅ PDF Guide: How to Get the Most Out of This Training Program
✅ How to prepare for your first (or next) Spartan race or OCR race
✅ How to pace yourself and stay consistent without burning out
✅ How to improve your running and strength
✅ How to stay accountable and build lasting training habits
✅ How to train smart with intensity and recovery
✅ How to push through obstacles
🎁 Race Week Preparation & Race Day Strategy Guide
🎁 Daily support via email and community chat
🎁 Performance tracking and training history inside the app
Whether you’re new to fitness, coming back after a break, or already active — there’s a plan for you.
SPARTAN BASIC and 1:1 Coaching are especially beginner-friendly and scalable to your level.
Then you’re in the right place.
SPARTAN INTERMEDIATE and SPARTAN ADVANCED are built for experienced athletes who want structure, intensity, and performance.
1:1 Coaching offers the highest level of personalization for elite or aspiring PRO competitors.
Recommended but not required.
We recommend:
Dumbbells or kettlebells Rower, SkiErg, trail, treadmill or running track Pull-up bar, TRX or resistance bands Medicine ball Plyo box or stable elevated surface Jump rope, yoga mat, foam roller Obstacle Playground
BASIC: 20–60 minutes, 4–5x per week
INTERMEDIATE: 30–75 minutes, 5–6x per week
ADVANCED: 20–90 minutes per session (some endurance up to 3 hours), 6x per week
1:1 Coaching: Fully tailored — we adjust based on your time, goals, and schedule
All plans are delivered via our mobile-friendly training app or website, where you’ll find:
✅ Daily sessions
✅ Exercise demos
✅ Progress tracking
✅ Notes from your coach
✅ Motivation, tips, and accountability reminders
Each workout includes modifications based on your current level, time, and available equipment.
You’ll always have clear guidance on how to scale up or down — and 1:1 coaching takes that even further with daily adjustments.
Yes. All plans are month-to-month with no long-term commitment. Cancel anytime directly from your account.
✅ Yes, the Spartan BASIC Training, Spartan INTERMEDIATE Training and Spartan ADVANCED Training plans all come with a 7-day free trial.
💰 Our 4–12 week plans come with a money-back guarantee if you don’t see results after completing the full program. You’ll just need to provide proof that you followed the plan as prescribed.
📞 1:1 Coaching starts with a free 30-minute intro call — no commitment required. You can decide after the call if it’s right for you.
Customized workouts that keep you motivated and in top shape.
Easy-to-follow videos to ensure you master each exercise.
Consistent workouts that keep you fit and energized.
Work out at your own pace, fitting fitness into your busy life.
Workouts designed to build speed, strength stamina and endurace to finish Spartan or OCR race.
Work out from home or on the go, with no gym needed.
Benefit from insights and tips from an experienced athlete.
Join a community of like-minded beginners cheering you on.
I am here to support your Spartan & OCR journey. Whether you have questions about our training programs, need assistance with your account, or simply want to share your progress, feel free to reach out.
Email: team@rhtrainingclub.com
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