Spartan Race - Saturday

Join us this Saturday for a Spartan Race. We have tons of options on how to split it up. We hope to see you at 8:00am or 9:30am.

Spartan Virtual Race:

The Spartan Virtual is a 5k or 10k Run (or optional sprint) that will be performed along with a list of 25 different exercises. The distance may be divided anyhow and performed individually or as a team.


  • Spartan SPRINT Virtual Race: 5k = 25x 200m Run / .5./.4 Bike / 250/200m Row / 60 Doubles or 120 Singles

  • Spartan SUPER Virtual Race: 10k = 25x 400m Run / 1/.8 Km Bike / 500/400m Row / 100 Doubles or 200 Singles

  • These will be performed as an optional sprint. Athletes can select the same sprint option or a different one each round.


The Spartan Virtual Race may be performed individually or in teams of 2-3 athletes.

  • Individual

  • Athletes selects a sprint option, upon completion, perform an exercise for 10 reps from the list of 25, and repeat

  • Partners may perform this as 1 partner working while the other rests or together at the same time

  • Team: Work / Rest = 1 partner sprints while the other rests, after sprint, Partner #1 selects one exercise from the list, once exercise is complete, parter #2 starts

  • Team: Together = both partners choose a sprint option, complete the sprint, then select 2 different exercises from the list each round, and repeat


Exercise List:

  1. · 10 push-ups

  2. · 10 burpees

  3. · 10 mountain climbers (per side)

  4. · 10 jumping jacks

  5. · 10 air squats

  6. · 10 forward lunges (per side)

  7. · 10 hand-release push-ups

  8. · 10 tuck jumps

  9. · 10 plank up-downs

  10. · 10 plank shoulder taps (per side)

  11. · 10 knee slap mountain climbers (per side)

  12. · 10 backward lunges (per side)

  13. · 10 glute bridge raises

  14. · 10 dips

  15. · 10 decline push-ups (on box)

  16. · 10 single-leg squats (per side) or variation

  17. · 10 double leg calf raises

  18. · 10-second plank

  19. · 10-second 6-inch leg hold

  20. · 10-second iso-squat

  21. · 10 sit-ups

  22. · 10 leg raises (or step ups)

  23. · 10 bicycle crunches (per side)

  24. · 10 v-ups

  25. · 10 supermans

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com