Crush Your Week: 5 Full-Body Strength, Conditioning and Mobility Workouts for This Week

This week's Crush the Week workouts are bringing you a hearty, healthy mix of upper- and full-body strength sessions, starting off strong with an upper-body, strength-based workout that will use bars and bands to help you get a bit stronger. The rest of the week will kick it up to full-body fashion, with plenty of focus on weighted strength, intense conditioning, and closing the week out with some stretching and mobility to help you wind down to the weekend.

Ready to crush the rest of your week? Find the rest of this week's workouts and finish strong! Our expert Spartan trainers are dropping new workouts every month to get you race ready with Spartan EDGE.

What are the benefits of full-body strength workouts??

Weights can be incredibly beneficial for a number of reasons, but you can get a great workout in with just your own weight. Here's why it's awesome:

1. Improved cardiovascular health

2. Increased muscular endurance

3. Decreased body fat

4. Introduction to balance training

5. Correcting muscular imbalances

01

Workout: Hang to Hold

Strength doesn’t start with the pull-up – it starts with the foundation beneath it. This session builds the raw components of pulling power: grip, scapular control, core stability, and postural endurance. You'll move with precision through holds, rows, and hangs, layering control before adding complexity. Expect a challenge that feels equal parts humbling and empowering – from your first dead hang to your last plank hold.

*Note: For this workout, you'll need a pull-up bar, a band, and a barbell.

Warm-Up (3 sets, 20 seconds per exercise):

1. Alternating tabletop thread-the-needle reach

2. Tabletop swimmer (right)

3. Tabletop swimmer (left)

4. Hanging knee raise

Strength (3 sets):

1. 20-second dead hang

2. 10 scapular pull-ups

3. 20-second inverted row hold

4. 10 inverted rows

5. 8 banded pull-ups

6. 30-second low plank hold

Cool Down (1 set, 60 seconds per exercise):

1. Child's pose hold

2. Child's pose hold (right)

3. Child's pose hold (left)

02

Workout: Staying Power

We start low, stay grounded, and build up to a full-body firestorm. This workout layers primal movement with structured strength and explosive conditioning. You’ll grind through loaded hinges and squats, then shift gears into a push of power cleans, presses, and up downs. Move well, move fast, and don’t let up.

Warm-Up (2 sets, 30 seconds per exercise):

1. Alternating scorpions

2. Alternating high-plank shoulder taps

3. Alternating Spiderman lunges

4. Push-ups to downward dog

5. Good mornings

6. Squats

Strength (3 sets, 40 seconds on, 20 seconds off with a medium dumbbell):

1. DB bear plank drags

2. DB kickstand deadlifts (right)

3. DB kickstand deadlifts (left)

4. DB goblet squats

Conditioning (3 sets as quickly as possible with a medium dumbbell):

1. 10 DB push presses

2. 10 DB Devil's press

3. 20 touchdown jacks

4. 10 dumbbell thrusters

5. 10 power cleans

6. 20 up-downs

Cool-Down (1 set, 75 seconds per exercise):

1. Iron cross hold (right)

2. Iron cross hold (right)

3. Happy baby hold

Feeling amped up, inspired, and ready to crush the rest of your week? Find the rest of this week's workouts in the app and finish on a high note this Friday.