Build strength, stamina, stability, and power with our Spartan-approved quick-hit Workout of the Day, NEW each week. Our SGX coaches share their favorite go-to exercises and workout gear to blast your bod and improve performance — without fail. Click here to view our complete workout database.

An all-out 250-meter sprint is tough all on its own. Pair three of those sprints with thrusters, farmer’s carries, shoulder-overs, and other challenges — and then repeat it five times through — and you'll be better ready for DEKAFIT’s 500-Meter Run, which takes place between every DEKAFIT challenge.

This fast-moving workout trains the necessary aerobic and anaerobic metabolism, power, total-body strength, and athleticism to a high degree. A big part of that equation is its featured Spartan Box Jump Overs, 20 of which you can also look forward to facing in DEKA Zone 3. They’ll test the strength and mobility of the squat pattern along with the explosive power of your lower body’s hip, knee, and ankle extension. (In Zone 3, you can expect to perform them on 24-inch plyo boxes.)

Apart from a plyo box and treadmill, to complete this workout you’ll need an Assault AirBike, kettlebells, and a slam ball. Perform the workout on your own or race your exercise partner.

Featured Gear: Spartan Slam Ball

This workout features the Spartan Slam Ball. Available in 4- to 30-pound weights, it’s durable, rubberized, and comes in a smaller size that makes it ergonomic for handling in throws and slams. It won’t bounce or roll, so no more chasing med balls around the gym floor!

Related Link: 3 Essential Slam Ball Workouts

Warm-up

20-Meter Inchworm (3 sets)

20-Meter Walking Lunge (3 sets)

Workout

(5 Rounds)

KB Thruster Squat (10 reps)

250-Meter Run

Box Jump (10 reps)

250-Meter Run

Sit-Up Partner Ball Throws (10 reps) note: if you don’t have a partner, use a wall

250-Meter Run

50-Meter Farmer's Carry

10-Calorie Sprint (~30 seconds to one minute depending on speed)

Dead-Ball Shoulder Over (10 reps)

Bent-Over Row (10 reps)

Burpee (10 reps)

Cooldown

Bodyweight Squat (20 reps)

Push-Up (10 reps)

Child’s Pose (3 minutes, extended inhale and exhale)

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K. Aleisha Fetters, C.S.C.S.

K. Aleisha Fetters, M.S., C.S.C.S., is a Chicago-based personal and online trainer. She has a graduate degree in health and science reporting from the Medill School of Journalism at Northwestern University and regularly contributes to Men's Health, Women's Health, USNews.com, TIME, and SHAPE. When she's not lifting something heavy, she's usually guzzling coffee and writing about the health benefits of doing so.