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How to Perform Lunges Presented By:

You should be used to performing lunges with all the ones you’ve been doing this month for the #Spartan30. Lunges are one of the most powerful leg exercises you can utilize on a daily basis, anytime, anywhere. The lunge exercise can be changed up quite a bit as you have seen throughout the month, from stationary, to walking lunges, to jumping lunges there are a lot of options out there to help you develop strong legs capable of climbing and descending the steepest of mountains. If you’re training for the World Championship in Vermont, take our word for it, start upping the amount of lunges you are performing. Being able to power hike up and down Mount Killington will be a lot easier if you develop the muscles required to conquer the 13+ miles of mountainous terrain. You’ve been warned., how to, spartan race, lunges, barbell lunge, walking lunge, Performing a barbell walking lunge will get you ready for those endless sandbags carries, it’ll prepare your legs for jumping over walls, and demolishing everything a Spartan Race will throw your way. Take the time to do lunges when you walk to the bathroom, or on your way to the dining hall for lunch. The more you train, the better prepared you will be. Remember keep pushing your limits. Develop obstacle immunity. Become unstoppable. Now go get after it Spartan. AROO!!!

Tags: , , how to seriesHow to Perform a Squat Presented By:

One of the ultimate exercises you can perform any time and anywhere in training towards Spartan Race domination is the squat. It’s the epitome of your go-to exercise for training your legs to conquer the relentless climbs that a Spartan Race of any distance will present before you. In a Spartan Race you have to run, it’s a key element of the race and squats can help develop the muscles necessary for all the running, hiking, climbing, and low crawling you’ll be doing as you make your way through one the Spartan Race courses. It doesn’t matter if it’s a Sprint, Super, or Beast. You’ll want to practice your squats. Even more so if you decide to take on a Hurricane Heat or an HH12HR, I have a feeling the leader of that loves dishing out squats., squats, squat, barbell squat, barbell squatsPerforming the squat will improve the strength in your glutes, but most importantly it will work your quadriceps. Incorporate squats into your routine and you’ll have the muscle composition to get over any 6’, 7’ or 8’ wall, climbing the steepest of hills will be a breeze, and taking on the downhill will feel all too good. If using a barbell is too much for you at first start without weight, you can even incorporate items other than a barbell such as a log, sandbag, or properly hold while still executing proper technique. Master the squat and finishing a Spartan Race burpee free will be that much closer to reality. Use the squat as the next exercise to add to your workout regimen and climb another rung on the ladder to obstacle immunity.

Tags: , , how to seriesHow to Perform a Muscle Up Presented By:

This week we are taking things to the next level. As an evolution to the strength you built from doing pull-ups and chin-ups for days on end the natural evolution is the muscle up. While this may be an advanced skill, it is obtainable. Remember just keep training. Now it may take some time to reach this level of ability but with consistency you’ll get there. The muscle up is an outstanding tool to add to your training collection. Muscle ups are the ultimate in upper body workouts. Execution of the muscle up from a dead hang will cover all your upper body muscle groups. Lats, chest, triceps, biceps, shoulders, and abdominals, the muscle up hits them all!

muscle-up, muscle-ups, muscle ups

Perfecting the muscle up will give you the strength you need to conquer the toughest of obstacles in a Spartan Race. Those 6′, 7′, and 8′ walls will seem like child’s play once you have start cranking out sets of muscle ups. Tire drags, Hercules hoist and the rope climb will all become your favorite obstacles, you’ll walk up to them with confidence and crush them. Take the time to train the muscle up and if at first you don’t succeed, try, try, try again. Keep working at it and you’ll get it. Make the muscle up a part of your routine and you’ll be that much closer to obstacle immunity. Train hard, train well and soon enough you’ll have yourself a burpee free race. Now get out there and work it out Spartan. AROO!!!

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How To Perform Push-ups Presented By:

In an effort to become a Spartan, it is imperative to develop the strength and coordination required to conquer every obstacle a Spartan Race may erect to stop you in your tracks. This week we continue to develop our exercise repertoire with the chin-up exercise. Much like the pull-up, chin-ups will help you to develop upper body strength, primarily your back and bicep muscles. The difference between the pull-up and the chin-up is all in your grip. With the chin-up your palms will be facing you when you grab onto the bar.

chin-ups, chin-up, chin up

Working on developing your back muscles can help you to overcome many obstacles ranging from the wall climbs, the traverse wall, the bucket brigade, and even the tire drag. As you continue to expand your range of exercises you will become a stronger obstacle racer. Take what you learn each week and incorporate these exercises into your routine. Focus on properly executing the exercise, technique is far more important than how many reps you can crank out. Try to build your strength up and work to increase the amount of chin-ups you can execute with each set you perform. Remember the more you train the closer you will be to developing obstacle immunity. Keep adding these exercises to your regimen and soon enough you’ll be finishing a Spartan Race, burpee free. Now go forth and get your chin-up on Spartan! AROO!!!

Tags: , , how to seriesHow To Perform Dips Presented By: 

Obstacle Race training requires more than just running ability. It requires a well balanced amount of upper body strength as well. Continuing to build up our repertoire of exercises that can be used in building the muscles necessary to complete obstacles, today we will learn the proper form for dips. By working on a variety of exercises we become stronger, and as we become stronger a majority of the obstacles will inherently become easier. Having trouble pushing yourself up and over the wall climbs? Do your arms get tired while crawling through the barbed wire? Performing dips is a fantastic way to develop your tricep muscles and help you to conquer these obstacles. How to Perform Dips Spartan Race

Whichever obstacle it is that gets the best of you, know that by working on building the strength to complete them is half the battle. The other half is practice. Incorporate dips into your everyday training and soon enough you’ll develop what we like to call “obstacle immunity.” Once you develop “obstacle immunity” any obstacle you face whether it be in a Spartan Race or in your everyday life, will become easier. Things will begin to just work and you’ll no longer fear the unknown. It’s not that they’ll just become easier, it’s more that you’ll become better at handling them. Work hard enough and you just might earn yourself a burpee free race. So get to work, do some dips, and we’ll see you at the finish line. Get after it Spartan! AROO!!!



Tags: , , , how to seriesHow-To Perform a Pull-Up Presented By:

When training for the many obstacles that present themselves at a Spartan Race there are a myriad of exercises that can help you to overcome them. Today we will be looking at the Pull-Up, a commonly difficult exercise that proves extraordinarily crucial in developing obstacle immunity. Working at building the proper muscles for each obstacle will help you in achieving a burpee free race! If you find it difficult to climb over the six, seven, or eight foot falls, or perhaps the Hercules Hoist is just too darn heavy to hoist to the top, it’s time to start doing more pull-ups.

pull-up exercise how to spartan race obstacle immunity

The pull-up exercise will help you to develop your back and arm muscles, specifically your latissimus dorsi, biceps and shoulder muscles. These muscles in turn will help you to conquer not only the wall climbs and the Hercules Hoist, but also the monkey bars, the traverse wall, the rope climb, the tire drag, the sandbag, Atlas, and bucket carries, as well as the slippery wall. As you can tell the pull-up and the muscles it focuses on strengthening are essential in conquering most of the obstacles at a Spartan Race. muscle lats

The pull-up is just one of many exercises that will lead you to obstacle immunity. Get to work and incorporate pull-ups into your workout regimen. If you have trouble doing one, start off doing them assisted and work up from there. Your goal should be to continuously improve. Remember, always stay hungry and strive to do more in each set. Now get after it Spartan! AROO!! Click here to view video tutorial.

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Spartan Pro Teamer Isiah Vidal takes us through how to complete the inverted walls and gives tips and coaching advice for how to prepare for them.

Beat the obstacle and avoid the burpees!!

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We’ve all been there. You duck under that first length of barbed wire and after having moved what feels like 20 yards, you look up and realize it’s closer to 2 or 3 feet. You take a peek over the wire and it seems like this crawl spans all the way into the next state.

Pro Team member Chris Rutz knows how you feel and as such, has helped with another episode of Buck Furpees and will now give you some pointers regarding how to train for and then beat the barbed wire crawl.

Don’t forget to check out the previous episodes of Buck Furpees on our Youtube Channel (link) and brush up on other videos including the Traverse Wall, The Atlas Carry, Rope Climb and the dreaded Spearman Throw.

See you at the finish line!

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One thing we see again and again at Spartan Race is people failing the Traverse Wall. In this edition of “How To”, Corinne Kohlen guides us through the basic skills and shows us how, as an elite racer, she prefers to see off this obstacle with the minimum of fuss. 

In addition to this, we would also advise those that have difficulty with the Traverse Wall to experiment with Bouldering and indoor rock climbing. This sport generates great coordination and improves strength in the muscles needed for this obstacle, as well as improving strength in grip.

With practice, you need never do burpees at this obstacle again.

Sign up at and see how you do!

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How many times have you stared longingly at those people at Spartan Races that effortlessly scamper up those climbing ropes and ring the cowbell with effortless ease?

There you are, hugging that rope with your hands clenched around that knot, hoping that if you can get just above the one in front of you, you’re part of the way there. Then what happens? You slide back into that muddy water and curse the whole thing to Hades.

How do they do it? It looks so easy when they do it!

Never fear – the Spartan Race Pro Team are here!

In this episode of “How to…” the Barbed Wire Queen of Green, Andi Hardy, is going to show you how to employ the “J-Hook” technique when climbing a rope. Gone are those frustrating times of shaking an angry fist at that cowbell you can’t reach.

Just watch this tutorial video made on course at a Spartan Race and all will be revealed!

Learn the technique and sign up without fear of failing it again!

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