Windmill T-spine rotation: 6 reps on each side No excuses. No matter what your fitness level, today's workout is built to be accessible and doable just about anywhere. By using our site you agree to our use of cookies in accordance with our Privacy Policy. You may complete any distance on a given race weekend, regardless of whether you registered for the in-person event. Established 2010 - Vermont, Extreme Training: The Ultimate Tech Apparel for All-Things Winter Workouts, The Spartan Fit App Workout of the Week: All In, The Spartan Guide to Cheap, Efficient DIY Gym Equipment, Why a Strong Warm-Up Is SO Critical (+ a Simple, Effective One for Your Next Race). © 2020 Spartan Race Inc. Overhead slam: 12 reps Post proof that you finished on social (video, … Perform 1 set of the number of reps indicated. You've heard of the 12 Days of Christmas. Become Immortalized in Sparta for Eternity (for Real!) Each day we're revealing another Spartan-approved workout for the holiday season and new year. 2. You should complete the entire workout three times a week on non-consecutive days (follow Spartan on Instagram for additional cardio and recovery workouts to fill out the week). By using our site you agree to our use of cookies in accordance with our Privacy Policy. Because who doesn't love to see progress? You should complete the entire workout three times a week on non-consecutive days (follow Spartan on Instagram for additional cardio and recovery workouts to fill out the week). Complete a Spartan Virtual Race. Via a Commemorative Time Capsule Every Spartan who completes a race at the Virtual … Plyo push-up: 8 reps, Eccentric pull-up: 8 reps Earning your virtual trifecta just became a reality. --Arthur Ashe. This will be done in one of two ways. As you work with this bodyweight workout challenge over time, keeping tabs on your performance will allow you to gauge your fitness gains. Seal jack: 15 reps. We use cookies on our site to give you the best experience. We use cookies on our site to give you the best experience. If you don’t have that kind of upper body strength and endurance, you’re going to fatigue by obstacle four or five and end up not being able to complete the rest—which means your going to find yourself doing burpees on burpees, a surefire way to kill any endurance you have left in your arms. Suspension ab rollout: 10 reps Floor press: 8 reps, Farmer carry: 10 yards Challenge and push yourself to your limits, and record how long it takes you to complete. Half-kneeling hip flexor stretch: 30 seconds on each side “Start where you are. Shoulder slide: 8 reps Well this is the 12 Days of Fitness. They all require preparation via serious upper body strength exercises (and grip strength, but that’s another story). To submit your Spartan Virtual Race, you must do the following: 1. Welcome to Spartan Virtual Racing. © 2020 Spartan Race Inc. You can condense the warm-up if you’re short on time, but keep in mind that these warm-up moves were designed to prep your body for this specific sequence. Use what you have. Quadruped row: 8 reps on each side, *By entering my email address, I agree to the terms and policy. Self-myofascial release: lats, posterior shoulder, pec Related: 12 Days of Fitness: The Strength-Training Backyard Workout, Related: 12 Days of Fitness: The Spartan 15 Bodyweight Workout Video, Take note of your total time to complete the above sets, Related: 12 Days of Fitness: The 10-Minute Full-Body Workout Video, Foam roll and stretch or try these yoga-inspired moves for epic recovery, *By entering my email address, I agree to the terms and policy. Half-kneeling pec stretch: 30 seconds on each side, Quadruped wrist rock: 6 reps Click here to see all of the … You’ll need: a foam roller, superband, med ball, box, pull-up bar, ab wheel, and kettlebell. Prone lat stretch: 30 seconds on each side These upper body strength exercises aim to increase both muscular strength and endurance. MORE: The Spartan's Ultimate Guide to Training for a Trifecta in 2021. Established 2010 - Vermont, 12 Days of Fitness: The Strength-Training Backyard Workout, 12 Days of Fitness: The Spartan 15 Bodyweight Workout Video, 12 Days of Fitness: The 10-Minute Full-Body Workout Video, Extreme Training: The Ultimate Tech Apparel for All-Things Winter Workouts, The Spartan Fit App Workout of the Week: All In, The Spartan Guide to Cheap, Efficient DIY Gym Equipment, Why a Strong Warm-Up Is SO Critical (+ a Simple, Effective One for Your Next Race). Quadruped T-spine rotation: 6 reps on each side All you need is your body, gravity and grit to reap the benefits of these movements. Band pull-apart series: 8 reps on each side Perform 3 sets of the number of reps indicated. What do obstacles like the monkey bars, cargo nets, rope climb, Tyrolean Traverse, and wall climb have in common? Not only do your arms, shoulders, back, and core need to be strong enough for you to lift your body weight up and over the obstacles, but they need to have the muscular endurance for you to do it over and over (and over) again. Overhead press: 8 reps Do what you can." These upper body strength exercises aim to increase both muscular strength and endurance. 10 bodyweight squats 10 knee hug sit ups (per side) 10 squat jump taps 10 plank with shoulder taps (per side) 10 crab toe touches (per side) 20 second elbow plank 10 palm plank jacks 10 broad jumps 20 … Commit to Races, Shop Merchandise & Train to be Unbreakable. Spartan is an extreme wellness platform helping humans become UNBREAKABLE.

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