Week 18 Workout

Hello NorCalSpartan.  Here is NorCal Spartan Week 18 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 18 Workout

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

  1. Wall Climbs- 5 Jumping Pull Ups for each Wall Climb (so, 10 jumping pull ups each round)
  2. Rope Climb- 3 Chin Up Negatives (5 second decent on each one)
  3. Tire Flips – 1 Deadlift per Tire Flip rep, Men = Bodyweight Female = 1/2 Bodyweight

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 NorCal Strength and Conditioning in Marysville.  NorCal Chico has Spartan Training classes on Thursdays at 9 AM and 6:30 PM.  NorCal Marysville 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.

Rope Climb Substitution

#3: Exercise Tip of the Week

Hello NorCalSpartan.  This is the third installment of “Exercise Tip of the Week.”  A lot of you training for the Spartan Race out there don’t have access to a rope to climb (mostly because of a place to attach it).  One of the best ways to train the rope climb without a rope is attaching a rope or strap to a heavy object, our favorite being a tire (super easy to get a used tire and rope somewhere for peanuts).

Our friends over at the Obstacle Order filmed a great way to simulate rope climbing using a tire without attaching a rope to a high ceiling or post.  Watch the video below and read the Key notes at the bottom to perfect your technique:

Key notes

1. Start in a push up position with feet outside the hips

2. Have one hand on the rope and the other underneath your shoulder for support

3. Abs and glutes should be engaged to keep the body stable and the midline tight

4. Begin with the hand holding the rope pulling the elbow towards your midline all while maintaining your stable push up position (keep hips square, they shouldn’t move)

5. Switch hands on the rope and repeat the process till your object is pulled the full distance

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

 


Week 9 Workout

Hello NorCalSpartan.  Here is NorCal Spartan Week 9 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 9 NorCal Spartan Workout

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

  1.  Monkey Bars- perform 20 Pulls Ups that you can complete with good form
  2. Tire Flips- perform barbell or dumbbell deadlifts, 20 Reps at 50% of your 1 Rep Max
  3. Wall Over Under- 5 Jumping Pull Ups and 10m Army Crawl
  4. Bucket Brigade- Hugging a heavy plate to your chest for 150m
  5. Rope Climb- 10 Body Rows or 5 Hinge Rows per Rope Climb
  6. Sled Pull- 50m Heavy Farmers Carry

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 area?  Come train with our friends at NorCal Strength and Conditioning.  They have Spartan Training classes on Thursdays at 9 AM and 6:30 PM .

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