Spartan Race WODs

This week the team shifts gears from Olympic style lifting and more towards the “Arnold” as I call it, style of lifting. Basic weightlifting with focus on specific muscle groups, biceps curls, dips, shoulder presses etc.

We will also be adding a running element to these workouts because Spartan race season is upon us, and the team will need to be in peak condition for the runs. This style of workouts will be the norm for the next three months. The workouts will address all elements of strength and endurance necessary to excel at an OCR.

WOD 1

Chest and Back

WOD 2

Biceps and Triceps

WOD 3

Shoulders

WOD 4

Legs

Thanks for reading. And good luck with this years Spartan Season!

Spartan Race Training (Weapon X Super WOD)

Benchmark WOD’s are an important resource in any OCR training in which you participate. This workout we do at Superhuman HQ, the Weapon X workout is one of the top benchmarks we use for training. The goal of this workout is to complete all ten rounds in 60 minutes or less. Some of our top athletes have completed only seven rounds, nobody has hit the ten round mark…yet. This WOD will push you to the limit. The snatches and cleans can be any variation you prefer, squats are air squats and the weight is 65# or more depending on your ability.

Good luck, try this workout and list your results to the comments below!

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Best Leg Exercises For A Spartan Race

Congratulations to our free Spartan Race giveaway winner, Casey Barreto!

Stay connected to this website for more giveaways in the future.

 

 

Leg strength and endurance for any Spartan Race will be a massive asset. Many courses will push the power of your legs to the limit and its a great idea to prepare all aspects of your leg muscles in order to prepare for the race. You want to be strong, durable and have ample endurance.

 

There are loads of great exercises for your legs, and if you are a member of a gym you should be able to access the necessary equipment to perform each of these exercises. Don’t be afraid to put some weight on the bar or use dumb bells. The stronger you are the better.

 

Goblet Squat

 

 

Walking Lunges

 

Calf Raises

 

Balance Lunges

 

Back Squat

 

Front squat

 

Wall Squats

 

Jump Squat

 

Plyo Lunges

 

Good Mornings

 

 

 

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Training For A Spartan Race With No Running (almost)

If you are anything like me, you hate running. However, you want to run a Spartan race this year. So, therein lies our quandary. Is it possible to train for a Spartan race with out having to do run training?

 

The answer… Yes. How do I know? I did it. And didn’t die. Not only did I conquer the Spartan sprint, there was also three consecutive weeks in which I tackled a Spartan super, CMC and Spartan Beast, with an upper respiratory infection, and survived.

 

So how do you train for these events without running? By lifting weights. Quickly. But that’s not all. We need some jump rope, burpees, pull ups, dead lifts just for starters.

 

Squats and lunges are another key ingredient to maximizing your endurance and leg strength.

And of course, running. But can you really run a Spartan Sprint without run training? Shouldn’t you be running 5ks regularly to survive Spartan? No.

 

Most importantly, you need mental toughness. There will be times when you will want to quit, and question your sanity. Never quit. Just keep moving.

 

What are you training for? A Spartan Sprint? The trifecta? A CMC. In 90 days with no run training, you can conquer any and all of these events.

 

Is time an issue. What if you could train four days a week for less than an hour and still get the results you desire. You can. Obviously the more time you commit the better off you will be. But if you are in a time crunch like many others, this concept will work for you. As long as you keep it intense.

 

Here is a list of 10 WODS to get you started on run training without a lot of running. I recommend warming up with 2 mins of jump rope and some stretching before your workout.

 

#1

*AMRAP (As Many Rounds As Possible)

18 MINUTES

12 Squat Press

25 Pull Ups

 

#2

*EMOM (Every Minute On the Minute)

10 minutes

9 Sit ups

8 push ups

 

#3

*AMRAP 30 mins

30 jump rope

10 weighted lunges

10 burpees

 

#4

*20 minutes. 1 minute of work, 1 minute of rest

Deadlifts

 

#5

*Sprint 200 meters

25 sit ups

Sprint 200 meters

10 pull ups

Sprint 200 meters

25 leg raises

Sprint 200 meters

25 squats

Sprint 200 meters

25 sit ups.

30 minute cap to complete this WOD

 

#6

*18 minutes AMRAP

12 shoulder press

8 plyo lunges

 

#7

*EMOM

12 minutes

6 hang clean

4 pull ups

 

#8

*6 rounds for time

800 meters

9 push jerk

 

#9

*24 minutes AMRAP

6 Turkish get ups

200 meters

 

#10

*EMOM 14 minutes

12 kayaks

9 leg raises

6 sit ups

 

These ten WODS are a great beginning blueprint as to what you can do in a short amount of time, if, you keep your work out intense. Always keep pushing yourself. The cardiovascular strength that you will build utilizing these types of workouts is awesome.

 

About running, I found sprinting and short distance runs mixed with heavy weight training go a long way in simulating the muscles and endurance test you need to tackle an event such as a Spartan. Also, you need to get a bit comfy with running, stay loose get good shoes. Combing two or three of these WODS into one workout will be more than enough prep to have you dominate Spartan, Tough Mudder, Battle Frog or any other OCR event you have in mind.

 

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9/04/14

Thursday total body goodness. Spartan Super ready.

 

 

Click HERE to learn more about the Superhuman Barbell Club, our training and how you can join us to train for Spartan, Civilian Military Combine or to just get fit!



 

8/25/14 WOD

Leg day at the Lair. Go big or go home! This is great prep for the grueling task ahead when we tackle Spartan Super.

 

Click HERE to learn more about the Superhuman Barbell Club, our training and how you can join us to train for Spartan, Civilian Military Combine or to just get fit!

 

WOD 7/2/14

 

Leg day here at Team Superhuman HQ! It will be a bitch. Start with the 10 minute squat hold, then on to the chipper legs.

 

Check out the team in action on our Facebook page.

 

7 Work Outs To Conquer Your First Spartan Race

 

Spartan Races push you to the limit in a variety of ways. There are loads of training videos on YouTube as well as WOD’s from Spartan to help you train. However after several years of Spartan Races and earning my trifecta medal last year, I’ve found these 10 exercises to be crucial in successfully navigating a Spartan Race.

1. Running

 

I personally hate running. However, it’s a necessary evil. It not only keeps you in great shape, but is a crucial element in Spartan. Find some good apps to help you get started.

 

2. Pull Ups

You will be spending a lot of energy pulling yourself up and over walls, ropes and rocks. This takes considerable upper body strength. If you are not doing pull ups, start. As with all exercises, you will get better the more you do.

 

3. Carry heavy stuff

Start carrying heavy stuff, tires or logs do great. Carry a 20# log a mile a few times a week. It will help build your endurance and get you comfortable with being uncomfortable.

 

4. Sprints

Run some wind sprints. When I was a kid playing football we called them “suicides”. Whatever you call them, do them.

5. Squats

Air squats, front squats, back squats. Strengthen your legs. Squat.

6. Burpees

Fail an obstacle at Spartan and you are doing burpees. Add these horrible exercises to your routine, they suck, but the better you are at them the less of a toll they will take on race day.

7. Uphill marching

If you have the ability to march uphill in your town, take advantage of it. Another idea would be stairs at a local school sports complex. Some parks have hilly area that you can take advantage of.

 

If you cover these seven exercises in various ways in your Spartan training it will be a great race for you. Training doesn’t need to be complicated, and if you need any other tips or have questions, don’t hesitate to ask!