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Saturday Jun 27, 2026 |
Spartan Training 20260627(Time) Goal: Build grip endurance and introduce basic carry strategy. Warm-Up 3 Rounds -200m easy run -10 PVC pass-throughs -10 scap pull-ups -10 ring rows -20-second dead hang -10 air squats -10 alternating reverse lunges Grip Prep -30-second farmer hold -30-second plate pinch hold -20-second dead hang -10 wrist circles each direction -10 forearm flexor/extensor pulses each side Carry Prep With light DBs or KBs: -50m farmer carry -50m suitcase carry right -50m suitcase carry left -50m front rack carry Skill / Strength — 15 Minutes Rope Climb Basics Practice for quality: 5 Sets -2-3 rope foot locks -3 rope pull-to-stands -10 ring rows -20-second dead hang WOD: 5 Rounds For Time -400m run -100m farmer carry(50/35) -8 rope pull-to-stands or 1 rope climb -20 walking lunges -30-second dead hang Time cap: 40 minutes Cooldown: -200m walk -20 slow arm circles forward -20 slow arm circles backward Mobility: -1 minute per side forearm stretch -1 minute per side lat stretch on rig -1 minute per side kneeling hip flexor stretch -1 minute per side hamstring stretch -1 minute deep squat hold
JuneResults 373Benchmark PRs 66Comments 19 |
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