Our mission with the Spartan Workout of the Day is to ensure that Spartans have a 365-day guide to being stronger, more resilient, and faster on the race course. This week we examine the classic Bucket Brigade obstacle.

Bucket Brigade Training: Spartan WOD: 2019: Week 2

What the Bucket Brigade is:

A gravel filled 5-gallon bucket that must be carried 200-to-400 meters in a Spartan Race, often up and down the steepest hill around.

Physical Demands:

The Bucket Carry requires upper-back strength, grip strength, posterior-chain endurance, and glute strength.

Day 8 - Tuesday, January 8, 2019

 

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Getting after it today with @Moritsummers as we kick it off with a six minute farmer’s carry. That’s right, you heard us Let’s go! #WOD: Farmer’s Carry: 6 Min Accumulated time, break up sets as you wish. Followed by 4 rounds of: 15 Bent Over Rows 12 Standing Lateral Raises 15 Standing Sandbag Shoulder Press 12 Shoulder Taps 15 Banded Lat Pulldowns - #spartan #spartantraining #workoutoftheday

A post shared by Spartan (@spartan) on Jan 7, 2019 at 4:08am PST

15 Bent Over Rows

12 Standing Lateral Raises

15 Sandbag Shoulder Press

12 Shoulder Taps

15 Lat Pulldown

Repeat 4x

Day 9 - January 9, 2019

10 Lateral Burpee Box Jump

10 Jumping Pull-Ups

50M Bear Crawl

10 Banded Face Pull

10 DB Curtsy Lunge (each leg)

Repeat 3x

Day 10 - January 10, 2019

8 Ring Rows

8 Weighted Shoulder Taps

8 (Each Leg) OH SA DB Walking Lunges

8 Hollow Rocks 8 Renegade Row

Repeat 5x

Day 11 - January 11, 2019

Banded Pull Aparts

Banded Squat Jumps Plank Up Downs

Repeat 3x; :20 on, :20 off each exercise

Day 12 - January 12, 2019

Run 400M

10 DB Thrusters

10 Push Ups

10 Box Jumps

10 Shoulder Taps

Repeat 3x

Day 13 - January 13, 2019

Mobility/Yoga

Day 14 - January 14, 2019

Rest Day

Bucket Carry Tips for Success:

At the race, your aim is always to carry the bucket the entire distance without resting. Looking strategically at the path the obstacle takes, it’s typically only 40% uphill and therefore 40% difficult, so, if you do need breaks, commit to carrying the bucket very specific distances and stick with those targets. Always take as few breaks as possible as every time the bucket goes down you risk spilling your rocks, which could result in a repeat of the obstacle, and it also takes considerable energy to continuously pick up the bucket from the ground. Whether you choose to grab the bucket by the bottom, or around the top, always attempt to interlock your fingers as this will add considerable strength to your grip.