Nothing beats realistic training. However, sometimes life takes over and you can't get the run in or the rope climb. However, as the Spartan Workout of the Day demonstrates, alternate workouts will help prepare you for race day.
If you can't run, walk and if you can't find a rope, do close hand pull ups.
Walk 1.5 miles
10 overhead dumbbell presses x 3
10 dumbbell curls x 3
10 dumbbell squats x 3
Ladder pull ups (total 55)
10 pull ups, then 9, and so on...
continue counting down to 1 pull up
56 hanging leg lifts (do sets of 5 to 10 each as you are
able)
Pyramid Push ups (total 110)
1-10
10-1
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