Spartan Chicked Challenge 1.1 -1.4

At Spartan Race, we like to see our female obstacle racers out front. Ladies, try this 4-week challenge, and see if it helps you drop your race time, not to mention leave much of the male field in your dust. These workouts all feature bodyweight exercises that address the specific needs and physiology of female obstacle racers.

The Bowler Squat
The Reverse Bear Crawl
The Jumping Pull-up

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Challenge: Beast Mode 1.3
Part 3 of a 4-week Challenge

Part 1, Part 2

Run 5 miles then:

30 burpees
10 burpee/pullups
10 pull-ups
30 box jumps
30 crunches
30 body weight squats
30 side kicks (each side)
30 jumping lunges
30 sandbag curls
30 sandbag triceps overhead presses
30 squat jumps
3 x rope climbs, 10 chin-ups or 3 x 25′ bear crawl

x 3

Stretch


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Beast Mode 1.2

Part 2 of a 4-week Challenge

Click here for week 1.

 

Run 1 mile
15 burpees
5 pull-ups
50 crunches
15 box jumps
5 pull-ups
50 bodyweight squats
15 burpees
5 rope climbs or 5 x 25′ bear crawl
50 walking lunges
15 box jumps
5 x 25′ bear crawl

x 3

Stretch

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Team Challenge: Group WOD 1.1

Part 1 of a 4-week Challenge

For the next 4 Fridays, your Spartan WOD will all be written out to be done in a group. Now’s the time to build your team for an upcoming Spartan Race, and to start training together this November. Swing by our Facebook wall and check in for more details and to let us know how your team training is coming along.

 

Group WOD 1.1

The key is to keep company only with people who uplift you, whose presence calls forth your best.

- Epictetus

As a group, carry 1 to 3 heavy objects (sandbags, rocks, logs, etc.) on a 3 mile hike. At the halfway point, each member of team performs together:

30 burpees each
30 jumping lunges
30 bodyweight squats
30 mountain climbers

3 x 1 minute plank

(Repeat optional)

Stretch

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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

then:

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

x 3

3 x 8 bowler squats*

Stretch

*The Top 3 Bodyweight Exercises for Female Obstacle Racers

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Beast Mode 1.1 – Spartan WOD Challenge:  Week 1

Think you are ready for a beast of a challenge in your weekly training?  Try this workout as part 1 of a 4-week Beast Mode Challenge and rip up this November.  Swing by our Facebook wall for more info and to post your progress.

Click here for week 2.

 

Well done is better than well said.
– Benjamin Franklin

At the end of a run, and/or after a serious dynamic warm-up, perform the following high intensity intervals:

High Intensity Intervals:
30 seconds of burpees
30 seconds recovery
30 seconds sprint
30 seconds recovery

8 x

Stretch


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