Move Like an Athlete

This week's high-intensity workouts build mobility that matters.

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August 3, 2026 1:01pm EDT

Is this your brand on Milled? Claim it.

Matte tone:

You can't train and race like an athlete if you move with the mobility of a rusty hinge.

This week’s workouts, courtesy of Spartan SGX Coach Kyle Payne, are all about movement quality. We're focusing on hip mobility, shoulder mobility, and moving with purpose.

Out on the course or trail, you need to move well under any condition—steep hills, high walls, and rocky descents don't care if you're "feeling tight."

So, Coach Payne is ratcheting up the intensity to train you to move well when your heart rate is high.

Your Mission This Week Throughout each workout, your priority is form first, then speed.

Reach your full range of motion.

Keep your chest up and your core stable during every lunge and squat.

Once you nail the form, do it all over again... but faster.

Access Your Mobility Plan

Looking for more workouts?

Check out Spartan Edge.
New workouts dropping every month.

MAKE YOUR MARK ON THE GLOBAL STAGE

The DEKA Gym Versus Gym global challenge is your chance to compete against the world. Athletes at every participating DEKA Affiliate gym will tackle the exact same DEKA MILE race on the exact same weekend, October 2-4, 2026.

Lock in, represent your gym, and see how you rank on the global leaderboard.

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Move Like an Athlete

This week's high-intensity workouts build mobility that matters.

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