The Spartan Routine: Training the Body That Carries the Mind
Before anything else, I want to take a second to thank a colleague of mine for sending me this workout.
Not just because it’s challenging, but because it was shared with intention.
In this line of work, we’re used to looking out for each other on calls and on scenes. But this was about something more—paying attention to each other’s long-term well-being, both physically and mentally.
So to you—you know who you are—thank you for thinking beyond the job and recognizing that both matter.
There’s a certain kind of fatigue that doesn’t go away with sleep.
If you’re a first responder, you’ve probably felt it. It shows up after the shift ends. It doesn’t show up on a monitor, but it shows up in your patience, your focus, and sometimes in the quiet moments.
We’re trained to keep moving forward.We’re not always given the tools to slow down and process.
That’s where something like this can help.
This isn’t just a workout.It’s a way to create space—to move, to reset, and to take care of both your body and your mind.
The Spartan Routine
Optional: 4–6 mile run(Use this as time to clear your head and settle into a steady rhythm.)
Then:
1 minute High Knees
20 seconds rest
1 minute Explosive Push-Ups
20 seconds rest
1 minute Tuck Jumps
20 seconds rest
1 minute Pull-Ups / Muscle-Ups followed by a hang
(Transition directly into the hang)
1 minute Handstand Push-Ups (or Pike Push-Ups)
20 seconds rest
1 minute Pistol Squats (or Jump Squats)
20 seconds rest
1 minute Bicycle Sit-Ups
1 minute Battle Ropes (or Shadow Boxing)
20 seconds rest
1 minute Tuck Planche or Crow Pose
20 seconds rest
1 minute Burpees
Rest 2 minutesRepeat 3 times
Why This Works
This routine reflects a lot of what the job feels like—periods of high demand followed by short recovery, then back into it again.
The difference here is that you’re in control.
That sense of control can make a difference, especially in a profession where so much is unpredictable.
Movement Breakdown
High Knees
How: Lift your knees to about waist height while moving quickly on the balls of your feet.Focus: Keep your breathing steady and controlled.
Explosive Push-Ups
How: Lower into a push-up, then push upward with enough force for your hands to leave the ground. Continue with fast push-ups as needed.Alternative: Standard push-ups.
Tuck Jumps
How: Jump upward and bring your knees toward your chest. Land softly and continue with control.
Pull-Ups / Muscle-Ups + Hang
How: Perform as many pull-ups or muscle-ups as you can, then transition into a controlled hang.
Handstand Push-Ups / Pike Push-Ups
How: Use a wall for support if doing handstand push-ups, or perform pike push-ups with your hips elevated.
Pistol Squats / Jump Squats
How: Perform single-leg squats with control, or substitute with jump squats if needed.
Bicycle Sit-Ups
How: Alternate bringing opposite elbow to opposite knee in a steady, controlled motion.
Battle Ropes / Shadow Boxing
How: Use fast, consistent movement—either with ropes or controlled punches in the air.
Tuck Planche / Crow Pose
How: Support your body weight on your hands while keeping your knees tucked in.
Burpees
How: Move from standing to the ground and back up in one continuous motion at a steady pace.
The Mental Side
This isn’t about pushing yourself to the limit every time.
It’s about creating a consistent outlet.
A way to move through stress instead of holding onto it.A way to check in with yourself without needing words.
You don’t have to do it perfectly.You don’t have to complete every round exactly as written.
What matters is showing up and taking the time to take care of yourself in a way that works for you.
Final Thought
Taking care of your mental health doesn’t always look like talking about it.
Sometimes it looks like movement.Sometimes it looks like structure.Sometimes it’s just setting aside time to focus on something that helps you reset.
Whatever it looks like for you, it’s worth making it a priority.
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