Posts Tagged ‘pull up workout’

Upper body endurance and strength. 45 minute cap to make it interesting.

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Today we work the abs and throw in some sprints for fun. Bonus of 30 pull ups after the four rounds.

 

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Today at the Barbell club we will experiment with Crossfits Hero WOD Murph.

 

This is a workout that will push you to the limits and is a favorite. To learn more about Murph and the Murph challenge go here.

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

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Running today keeping the Spartan prep training going full swing! We'll add some intensity with body weight exercises and thrusters.

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Tabata style WOD. Fifty seconds work with 10 seconds work between exercises. Push up, abs, pull ups, repeat.

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

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Spartan Sprint in PA is about 45 days away for us at Team Superhuman so we are putting together workouts that build stamina in running and upper body strength.

We'll also toss in some sit ups for good measure to keep the abs strong.

 

 

Black Widow strengthening those back muscles.

 

 

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!

 

 

 

 

 

Here is a great free workout you can do at home or the gym. If you have a pull up bar this is a great workout to do from home. Be sure to stretch and warm up before and after the workout.

 

Questions or comments about this workout? Please post below!

Want to get a jump start on your 2014 OCR Season? The Team Superhuman Barbell Club is starting our new program, IronWolf in December! If you are local to us, check this program out!