Posted by & filed under Workout of the Day.

Check out Eilbret (second from the left) who completed a Spartan Race this weekend!  How do YOU use your fitness???


Dynamic Warmup: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up
Shoulders, Hip Flexors & Hamstrings

Skill: Minute 16 – 30
Complete 2-3 rounds on each arm with the following Complex.

8-10 Single Arm Deadlift
Touch 1 Head of the Dumbbell outside of the foot. Focus on keeping your his and shoulders Squared as if you had 1 Dumbbell in each hand
50’ Single Arm Overhead Walk
Take the walk Slow and steady. Focus on keeping your butt tight and your ribs down as you walk. Keep a steady breathing pattern to help support the load over head.

Use the same weight on each arm. You may increase the load if you are capable of keep a good position over head.

Workout: Minute 31 – 60
For time:

35 Toes to Bar – Modify with Hanging Knee Tucks
45 KB Swing 35 / 53
55 Shoulder to Overhead 95 / 135
45 KB Swing – Same
35 Toes to Bar – Modify last round with Strict Sit Ups

Repeat From 10/14/16

This is going to feel like a long beat down. So have a plan and pace some movements early on. If you need to modify, try to stick with the knee tucks for the first round and complete regular abmat sit ups as your grip will be fried. While on the Kettlebell, try to keep the grip as relaxed as possible to try to hang on to the KB in Sets of 15 if Possible. Once you get to the Barbell, be mentally prepared to move some heavy weight, but focus on using your legs as much as possible.

Score: Total Time