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2020 Spartan Stadion Training - 3 Workouts To Prepare

Updated: Feb 20, 2020

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!


Trio Fitness OCR is the best place you can go for OCR coaching and training. We meet YOUR specific goals and needs. We don't do templates and we don't start you off at someone else's level. Every workout is designed for you, the equipment you have access to, the amount of time you're able to commit, and to make you the best athlete you can be. You're always able to reach out to us with questions, thoughts, and feedback. Whether you are a beginner, or a seasoned participant in the sport, having experienced coaches will make you a better athlete. Head over to our Training Programs page to join.

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Joel Hayes (Coach)

Luke Hayes (Coach & Article Author)

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