SPEARS combines 3000 meters of running with 2 HYROX movements: Burpee Broad Jumps and Lunges without weight. At minute 3, 6, 9… and so on you perform 10 Burpee Broad Jumps (BBJ) and 10 Lounges (5 per leg) as fast as possible.
Your pace should remain constant for the entire distance. The time cap for SPEARS is 25 minutes.
Scaling: You can scale SPEARS by decreasing the reps to 5 BBJ and 6 Lunges (3 per leg).