WOD for Monday, Feb 27th presented by Gaspari Nutrition
~By Hobie Call & James Villepigue CSCS
The Advanced High Endurance/Strength Booster WOD
This particular training protocol should only be performed by those who have been actively & consistently training and lifting weights for at least one year.
When it comes to running a Spartan Race, be it a Spartan Sprint, Super Spartan, Spartan Beast or Spartan Death Race, you’re going to want an optimal balance of endurance and strength in order to successfully compete and complete the challenge.
The following WOD is one of my absolute favorites for building that balance and trust me when I say that this protocol is not for the faint of heart – If you’re in it to win it, take today’s WOD on and watch what happens to your conditioning level and the shape of your body!
We’re going to be using the Romanian Dead Lift as the exclusive lift for this protocol.
I want you to perform today’s WOD once a week for 5 weeks and then take a few weeks off.
Here’s how this WOD works. For your first week, you’ll be performing four sets of ten repetitions with one- minute rest between sets. Your deadlift tempo should be explosive in the accent and a bit slower and completely controlled during the descent. When you descend, do not bounce or bang the weights like a sissy – Touch the weights to the ground and immediately go right into the next repetition.
Your objective during this protocol is to keep ongoing tension on the muscles involved (just about every major muscle group!) until you’ve reached your last rep. This is going to be one of the toughest muscular endurance & cardiorespiratory challenges you’ve ever experienced.
Here’s how to choose the appropriate weight:
Choose a weight that is approximately 65% of your 2-rep maximum – As an example, I end up using 315 pounds for the entire 5 week protocol. My max 2-rep deadlift is approximately 525 pounds.
Perform 3 sets of 8 repetitions with one-minute rest between each set.
Perform 4 sets of 8 repetitions with one-minute rest between each set.
Perform 5 sets of 8 repetitions with one-minute rest between each set.
Perform 6 sets of 9 repetitions with one-minute rest between each set.
Perform 7 sets of 10 repetitions with one-minute rest between each set.
The weekly progression is designed to both acclimate you to the workout while making sure that results are solid and consistent.
If you find that you need more rest between sets, take the time, but don’t cheat yourself.
James Villepigue & Hobie Call