Build Strong Shoulders To Win Your Obstacle Race

 MUSCLE-UP WEEK 9: Every obstacle on a Spartan Race want to use your shoulders. Even during a run, you have your scapular muscles working.

Weight lifting is a spectacular exercise in a gym, and a useful one, but not enough for everything. Pull-ups, Toes-to-Bars and Monkey Bars need flexible but strong shoulders that can take the whole bodyweight hanging and swinging. Barb wire crawls, push-ups, bucket carry, tire flipping or log flipping need a different strength and movement. We mix these shoulder cracking exercises today.Make sure you have spent time on warming up your shoulders and packs.

  • Intensity: Moderate / High/ Extreme
  • Volume: Light / Heavy/ You are kidding with me
  • Strategy: Pace it / Max-out / Mixed

Contents

Video instructions

Workout

Tactics and Targets

Check your profile, before you start!

Your full training program

Video Instructions

Workout

Make sure you have spent time on warming up your shoulders and packs. Hang 30-40 seconds from a bar, stretch your shoulders carefully, do a few explosive push-ups and pull-ups.

MetCon: 25-minute AMRAP

  • 2×10-metre Inch Warm
  • 5 Monkey Bar
  • 2×10-metre Bear Crawl
  • 10 Rope Pull-ups

Tactics

Your full training program

Cheeky exercise: at the beginning, you may feel that it would be easy and inspired to turn up the intensity – well, don’t. Choose a healthy pace and wait until you reach the second 10-metre Inch Warm. Your shoulders will start burning suddenly, but you do not want to let muscle fatigue take over.

Targets

Dames / Jacks: 3+ rounds

Queens / Kings: 4+ rounds

Aces: 5+ rounds

Check your profile, before you start!

Bon appétit for the dinner in hell!

 

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