WOD

Sat, Jun 27

Today

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

Just Sayin'