How to conquer the Spartan Race like a true warrior

You too can overcome the five craziest obstacles by training with these simple exercises

How to conquer the Spartan Race like a true warrior
How to conquer the Spartan Race like a true warrior By Melanie Ho
09 Jul 2015

How to conquer the Spartan Race like a true warrior

The Spartan Race, an obstacle racing series originally held in the United States, will be held for the first time in Singapore on November 15. Race founder Joe De Sena shared his picks for the top five craziest obstacles, and how you can train to overcome them like a true warrior.

Obstacle 1: Slip Wall
Obstacle 1: Slip Wall
09 Jul 2015

Obstacle 1: Slip Wall

Participants have to scale a 45-degree wall using a rope. This obstacle is akin to a Spartan warrior breaching a castle wall.

Exercise: Lunge
Exercise: Lunge
09 Jul 2015

Exercise: Lunge

The lunge is a great exercise to build core strength and practice the balance needed to conquer the slip wall. A simple forward lunge targets muscles in the core, hips and legs. It primarily focuses on the glutes in the hip and buttocks, and the quadriceps and hamstrings in the thigh, with an added challenge to the muscles in the calf.

Obstacle 2: Barbed Wire
Obstacle 2: Barbed Wire
09 Jul 2015

Obstacle 2: Barbed Wire

This might seem foreign to an ancient Spartan warrior, but it’s no stranger to National Service (NS) personnel, who have been caked in mud, crawling through fields of barbed wire.

Exercise: Reverse Bear Crawl
Exercise: Reverse Bear Crawl
09 Jul 2015

Exercise: Reverse Bear Crawl

Besides building upper-body strength, core stabilisation and neuromuscular control, it works the type of contralateral coordination (moving opposing leg and arm in unison) necessary for efficient running and crawling.

Obstacle 3: Two-metre Wall
Obstacle 3: Two-metre Wall
09 Jul 2015

Obstacle 3: Two-metre Wall

Another familiar obstacle to the sieging Spartan warrior, this grueling climb over a two-metre wall, sans rope, is not to be taken lightly.

Exercise: Pull-up
Exercise: Pull-up
09 Jul 2015

Exercise: Pull-up

Pull-ups offer upper-body-lifting and grip strength. Execute the exercise with varying grip widths and circumferences to reduce risk of elbow tendonitis on race day — one of Spartan Race’s most common injuries.

Obstacle 4: Traverse Wall
Obstacle 4: Traverse Wall
09 Jul 2015

Obstacle 4: Traverse Wall

Rock-wall climbers love this, as it’s similar to bouldering. The clock is ticking; so don’t hang on to those climbing holds for too long.

Exercise: Grip Strength and Hip Flexibility
Exercise: Grip Strength and Hip Flexibility
09 Jul 2015

Exercise: Grip Strength and Hip Flexibility

For grip strength, practice hanging from a pull-up bar. For hip flexibility, incorporate yoga stretches, such as the frog pose, into your fitness routine.

Obstacle 5: Fire Jump
Obstacle 5: Fire Jump
09 Jul 2015

Obstacle 5: Fire Jump

While we’ve seen more hardcore action at Thimithi, the fire jump is still no walk in the park. Come on, when is jumping over a raging fire ever easy?

Exercise: Broad Jump
Exercise: Broad Jump
09 Jul 2015

Exercise: Broad Jump

This obstacle is both a mental and physical challenge. Mentally, you can practice with positive motivational pep talks and by eliminating doubt. Your mind can be the biggest obstacle. Physically, you can prepare by integrating the broad jump into your workout. It is an effective exercise for developing explosive power.

Report a problem