With each of these workouts use a weight that is challenging but not so much you can’t complete the reps and sets. Use modifications as needed for any exercise. As for the running distances, adjust to your fitness level, but work toward doing more next time.
Set specific goals each week during your workouts and build on the progress. Examples would be like doing a particular amount of sets or reps for a given exercise. Set a total distance of miles you would like to run that week, trying an exercise unmodified or without assistance like the pull up.
Each time you challenge yourself to do more, you will start to become stronger and increase your overall fitness. Each workout should be challenging, but not so much you won’t be recovered to do your next workout.
Upper body strength and endurance is key in getting through a Spartan Race. Many of the exercises in these workout focus on that. Work toward building up your grip strength by doing dead hangs or farmer carry. Performing some sort of pull up, chin up or rope climb every week will build up that strength fast. I was amazed at how quickly I was able to increase my reps on all those exercises.
Keep at it and work hard! You can do this!!
Continue to repeat any of these workouts to prepare for your Spartan race! Strive to increase your weight, reps and sets. The harder you push yourself now, the more prepared you will be and the more fun you will have on race day. I also did a burpee test each week and tracked my progress.
Good luck and enjoy the journey!