Week 11 Workout

Hello NorCalSpartan.  Here is NorCal Spartan Week 11 Workout of this training cycle.  We would love for you to post your questions and workout time to the comment section below.  You can also message us on our Facebook page or go there for our past workouts.Week 11 Workout

Now, if you don’t have any of the equipment needed to complete the workout here are great substitutions:

  1. Burpees- There is NO substitution, do them and get good at them!
  2. Wall Climbs- Find something somewhere that you can climb over or do 10 Jumping Pull Ups for Each Wall Climb (100, OUCH)
  3. Bucket Brigade- Find a heavy Plate that you can hug to your chest
  4. Prowler Sled Pull/Push- Drag a heavy object across the ground in a braced flexed back position (here’s a great demo from our friends at the Obstacle Order)

You can find videos of many of these movements HERE.

Don’t have a place to train for Spartan or other obstacle course races and you live in the Chico, CA  or Marysville, CA area?  Come train with our friends at NorCal Strength and Conditioning in Chico and Feather River Strength and Conditioning in Marysville.  NorCal has Spartan Training classes on Thursdays at 9 AM and 6:30 PM.  Feather River has Spartan Training classes on Tuesdays at 9 AM, Thursdays at 5:30 PM and Saturdays at 9 AM.

Head on over to our Products page to see what we recommend for obstacle course training and racing.

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