6 simple exercises to get you ready for the Spartan Race

Spartan Race’s Asia Pacific director of endurance and training, Steffan Fung, shows us how it’s done. 

PROGRESSION 1: BURPEES
29 Apr 2016

PROGRESSION 1: BURPEES

Why: Staple in the Spartan Race.

How: Stand up straight with full hip extension. In one move, squat down, place your palms shoulder-width apart on the ground and shoot both legs out. Execute a push up, retract both feet back in and stand up to full hip extension. Jump off the ground with a clap overhead.
 

PROGRESSION 1: BURPEES
29 Apr 2016

PROGRESSION 1: BURPEES

Good for: Chest, tricep, quads, hams, everything.

Do: See how many burpees you can do in 1 minute. Divide number by 2. Execute 3 sets of that with 30-second rests in between.

PROGRESSION 1: HAND RELEASE PUSH UPS
29 Apr 2016

PROGRESSION 1: HAND RELEASE PUSH UPS

Why: Progression towards burpees.

How: Place palms shoulder width apart on the ground and keep your feet together. Stack your shoulders inline with your elbows and wrists. Brace your core and squeeze your glutes. Lower your body (in one plank), elbows pointing back, chest touching ground, and release your palms completely from the ground. Push yourself back up.
 

PROGRESSION 1: HAND RELEASE PUSH UPS
29 Apr 2016

PROGRESSION 1: HAND RELEASE PUSH UPS

Good for: Chest, triceps.

Do: As many reps as possible until form breaks.

PROGRESSION 1: BURPEE PULL UPS
29 Apr 2016

PROGRESSION 1: BURPEE PULL UPS

Why: Helps in the transition between jumping and pulling yourself up over the various walls in the Spartan Race.

How: Stand one step back from a pull-up bar. The bar should be about 5cm from the tip of your fingers when standing up straight with arms fully extended. Perform a burpee as above. Upon jumping off the ground, grab the bar with both hands and execute a pull up, until your chin is above the bar. Drop from the bar. Be extra careful not to hit your head against the bar when you jump up!

PROGRESSION 1: BURPEE PULL UPS
29 Apr 2016

PROGRESSION 1: BURPEE PULL UPS

Good for: Everything

Do: See how many burpees you can do in 1 minute. Divide number by 2. Execute 3 sets of that with 1-minute rests in between.

PROGRESSION 2: LEG RAISE
29 Apr 2016

PROGRESSION 2: LEG RAISE

Why: Progression towards Knees to elbows and Toe 2 Bar exercises.

How: Hang from a pull-up bar. Pull scapular muscles (shoulder blades) down and back. Brace your core as per hollow hold. Lift your legs up together until they’re parallel to the ground. Lower your legs slowly with control and don’t swing them.

Good for: Core.

Do: 3 sets of 10 with 1-minute rests in between.

PROGRESSION 2: KNEES-TO-ELBOWS
29 Apr 2016

PROGRESSION 2: KNEES-TO-ELBOWS

Why: Helps in the rope climb obstacle when you need to bring your legs up towards your body.

How: Same technique as the Leg Raise, however now bring your knees to your elbows. Curl your body up along the way. Lower your legs slowly with control and don’t swing them. Make sure to maintain a good grip on the bar and don’t fall.

Good for: Core.

Do: 3 sets of 8 with 1-minute rests in between.

PROGRESSION 2: TOE-2-BAR
29 Apr 2016

PROGRESSION 2: TOE-2-BAR

Why: Helps in the rope climb obstacle when you need to bring your legs up towards your body.

How: Same technique as the Knees To Elbows, however now bring your toes to the bar. Curl your body up along the way. Lower your legs slowly with control and don’t swing them. Make sure to maintain a good grip on the bar and don’t fall.

Good for: Core

Do: 3 sets of 5 with 1-minute rests in between.

DEADLY COMBO 1: BURPEE-PULL-UPS-TOE-2-BAR
29 Apr 2016

DEADLY COMBO 1: BURPEE-PULL-UPS-TOE-2-BAR

How: Execute a burpee pull up, followed by a Toe 2 Bar exercise. Do not swing your body and do not fall. 

DEADLY COMBO 1: BURPEE-PULL-UPS-TOE-2-BAR
29 Apr 2016

DEADLY COMBO 1: BURPEE-PULL-UPS-TOE-2-BAR

Good for: Improves overall athleticism.

Do: See how many burpees you can do in 1 minute. Divide number by 2. Execute 3 sets of that with 1-minute rests in between.

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Related:
How to survive your first Spartan Race
How to injury-proof yourself for the Spartan Race
4 Steps To Help Speed Up Recovery
8 reasons why you should try an obstacle-course race once in your life
9 expert tips to improve your fitness

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