Posts Tagged ‘lower body strength’

Total body focus with a strong emphasis on core. Complete the work out as quickly as possible.

Check out more information on the Superhuman Barbell Club on Facebook.


Hitting 50 seconds of each exercise with 15 seconds rest. Four rounds per exercise before moving on.

Follow us on Facebook!


LEGS. Two mile burden walk with a one mile walking lunge. 40/65.





Chipper style WOD going old school with some of these exercises. Warm up with a one mile warm up.

Check us out on Facebook for awesome videos of Team Superhuman in action!


Chipper WOD's are a favorite at the barbell club. It's a good workout to hit many different exercises. You can do this workout for time, or try to complete the WOD under 40 minutes.



Check out the Superhuman Barbell Club on Facebook for awesome videos and pictures!

Getting our Beast on!



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!






The following workouts are just some of the WOD's we do at The Superhuman Barbell Club. I'm a big fan of the chipper style WOD and so are the athletes.

Chipper style workouts allow the athlete to work at their own pace to complete the set. Our sessions last one hour, and including warm up and stretch these WODS can be completed in 45 minutes or less.


We mix Olympic lifting with the TRX, rings as well as dumb bells. This style workout can offer a great amount of variety and target different muscles in many different ways.


These two workouts were staples at our first “Hunger Games” competition. Both WODS are for time. Pictured here is Katelyn, our first champion. All the athletes featured on these work outs are members of a Team Superhuman and are incredible athletes.


Keep up with the Superhuman Empire and subscribe for updates! Like these workouts? Share with a friend!


shauna wod

This is a highly intense workout designed to push the limits of your leg strength and endurance as well as well as build core strength.  Complete the entire workout in 40 minutes or less.  Any questions or comments, please add them below.