Challenge: Spartan Chicked 1.1

Part 1 of a 4-week Challenge

At Spartan Race, we like to see our female obstacle racers out front. Ladies, try the next 4 Thursday workouts as a 4-week challenge this November. These workouts all feature bodyweight exercises that address the specific needs and physiology of female obstacle racers.

First up, the bowler squat.

Chicked 1.1

20 minute run/jog


30-second plank
10 crunches
30-second plank
15 bicycles

x 3

3 x 8 bowler squats*


*The Top 3 Bodyweight Exercises for Female Obstacle Racers

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3 Responses

  1. avatar

    I’m new to this and know this question sounds silly, with the routine, I dont know what to do when it tells me to do “second plank”. Can you tell me or send me a video clip explaining. Thanks

  2. avatar

    I did this one with my 8 year old daughter. She dances and is on the swim team. At the end of the run, she took off and tried to beat me to the house, really pumping it out for about 500 yards. I really was impressed, I actually had to push it to keep up! Thanks for this workout – it was a blast and now she’s asking about a longer one….oy!

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