2014 Spartan Race World Championship winner Jonathan Albon recommends bodyweight circuits with sprints to get race-ready. Do each move continuously for 1min and repeat the circuit four times with 45sec sprints between moves. Take a 90sec breather between circuits.
1 SPIDER-MAN PRESS-UP
Extend one knee out to your elbow while doing a press-up. Alternate sides.
2 BEAR CRAWL
Crawl on all fours, moving one hand and the opposite foot forward simultaneously.
3 BENCH JUMP SQUAT
Stand in front of a bench. Squat, jump onto it, then step back down.