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Train for Spartan Race

Preparing for your first Spartan Race can be a tricky one where you will need to not only run but also build some upper body strength. These exercises are perfect as an introduction to build to obstacle races so give them a go to get yourself race ready.

Spartan Walls

Train for Spartan Race 1

Workout: Dips - 4 sets of 8 reps

How to: On a set of parallel bars, Raise yourself on 2 supports with arms straight. Lower your body until your shoulders are lower than your elbows, keeping your elbows tucked in throughout. Push yourself up by straightening your arms for one rep.

Spartan Carry

Train for Spartan Race 3

Workout: Kettlebell Step-Ups 3 x 15 reps each leg

How to: With a weight, you find challenging, hold two kettlebells by your side like briefcases. Find a raised platform that is around waist-height. Lift your knee, plant your foot on the platform and stand up straight for one rep.

Spartan Rope Climb

Train for Spartan Race 5

Workout: TRX Row 4 x 12 reps

How to: Hook up the TRX Cable so that it hangs down to your waist, hold on to the cable and back up about 2 steps.

Hold the handle to your chest and make sure the cable is taught, keep your body in a straight line and lean back, extending your arms out as you do. Pull yourself back up for one rep. Find this easy? Try holding one with only one hand.

Spartan Jump

Train for Spartan Race 7

Workout: Box-Jumps 6 x 6 reps

How to: Stand in front of a platform about waist-height, bend your knees slightly and explode up to land on the platform with both feet together. Carefully step off again for one rep.

Spartan Monkey Bars

Train for Spartan Race 9

Workout: Overhand Pull-ups 5 x 5 reps

How to: Stand below a bar that is higher than head height, hold on with your palms facing away from you and hands as wide apart as you can manage. Squeezing your shoulder blades together, try to drive your elbows into your ribs to raise your chest to the bar. Straighten your arms slowly for one rep.

Your Spartan Workout

  1. 3 - 5km Run
  2. Kettlebell Step-Ups 3 x 15 reps each leg
  3. Tricep Dips 4 x 12
  4. TRX Row 4 x 12

Then 3-4 Rounds of this circuit:

  1. 10 Press-ups
  2. 10 Squat Thrusts
  3. 10 Bodyweight Squats
  4. 10 Burpees
  5. 30 Seconds rest

*NB: Each of these exercises can be performed outside in a park using park benches for high platforms, trees or playparks can provide something to hold onto for rows or pull-ups.


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