Crush Your Week: 5 High-Speed Mobility Workouts
To train and race like an athlete, you have to move like an athlete. This week's workouts, courtesy of Spartan SGX Coach Kyle Payne, are all about movement quality. Hip mobility, shoulder mobility, and moving with purpose will carry you through these exercises.
Out on the obstacle course or trail, Spartans need to be able to move well under any conditions, including steep hills, walls, rocky descents, and more. So, Payne is ratcheting up the intensity — and your heart rate — to train you to move well under high demand. Throughout each workout, prioritize reaching your full range of motion, keeping your chest up while lunging and squatting, and holding your core stable. Then do it all over again, but faster.
What are the benefits of mobility workouts?
There are plenty of benefits of adding mobility training to your weekly workouts, including:
- Injury prevention
- A strong core and improved posture
- Stabilized joints
- Increased range of motion through aging
- Improved flexibility and overall functional fitness
Workout: Monday
A 16-minute EMOM (every minute on the minute) where you'll perform the required reps or time of an exercise and rest the remainder of every minute with no other breaks until the clock hits 16:00. If you take the full minute to do your reps, take no rest.
- 12 overhead walking lunges (weight of your choice)
- 40-second Superman hold
- Pull-ups until failure
Workout: Tuesday
Perform 5 rounds for time.
- 10 wall-facing squats (30-burpee penalty if your knees touch the wall)
- 400-meter run
Workout: Wednesday
A 12-minute EMOM (every minute on the minute) where you'll perform the required reps or time of an exercise and rest the remainder of every minute with no other breaks until the clock hits 12:00. If you take the full minute to do your reps, take no rest.
- 15 dive-bomber push-ups
- 20 side lunges (10 per side, alternating)
- 60-second plank
Workout: Thursday
Perform 8 rounds for time.
- 200-meter run
- 20 walking lunges (10 per leg, alternating)
- 1-minute isometric squat hold
Workout: Friday
A 20-minute EMOM (every minute on the minute) where you'll perform the required reps or time of an exercise and rest the remainder of every minute with no other breaks until the clock hits 20:00. If you take the full minute to do your reps, take no rest.
- 16 sit-ups
- 16 single-arm dumbbell overhead squats (8 per arm, weight of your choice)
- 16 plank rows (8 per arm, alternating, weight of your choice)
