“SPARTAN UP” Conditioning Workout: The Inverted Ladder

I recently completed a Spartan Super in northern New Jersey and got to thinking, “how could I better help my clients train for Spartan-style races and other challenge or obstacle races?”

These types of races are popping up ALL over the place.  In fact, as I was getting on the shuttle bus after the Spartan Super there were people handing out flyers for a new urban obstacle race in New York City.

These races are literally EvERYWHERE … and with good reason – they’re fun.  Especially when you get a group of awesome people like we had.

Our team consisted of 8 people from the gym (5 guys & 3 girls) and we absolutely crushed the race, finishing 55th out of 735 teams.

But it was as we were warming up and prepping for the race that a couple of my clients mentioned the idea of setting up an 8 or 12-week training program dedicated to preparing people for this type of a race.  This got my wheels turning and, as a result, I’ve already started putting together an 8-week Spartan-style training program that will help ANYONE conquer ANY challenge or obstacle race.

Here’s a sample workout from this 8-week training program …

“THE INVERTED LADDER”

Timer: 45-minute countdown

Goal: Complete as quickly as possible

  • (10) Burpees
  • RUN 3/4 Mile
  • (20) Power Wheel Rollouts
  • RUN 1/2 Mile
  • (30) Dumbbell Push Presses (M=35#, W=20#)
  • RUN 1/4 Mile
  • (40) Superband Pull Aparts (M=1″ Band, W=1/2″ Band)
  • KB FARMER CARRY 1/4 Mile (M=45#, W=25#)
  • (50) Push Ups
  • RUN 1/4 Mile
  • (50) Battling Rope Slams
  • KB FARMER CARRY 1/4 Mile (M=45#, W=25#)
  • (40) Suitcases
  • RUN 1/4 Mile
  • (30) Dumbbell Push Presses
  • RUN 1/2 Mile
  • (20) Power Wheel Rollouts
  • RUN 3/4 Mile
  • (10) Burpees

Even if you have clients who are not “athletic” or “elite”, this workout can easily be scaled by cutting back on reps, distances and even regressing some of the exercises so that your clients can experience success.

Give it a try and let me know how your clients performed!

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