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Spartan Multirig Training: A 5-Workout Plan

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Spartan Multirig Training: A 5-Workout Plan
Presented by Spartan Training®

Everybody you talk to has had Multirig horror stories. Most often, they involve worn down grip strength and an unpredictable array of various grip-intensive hanging attachments they weren't expecting. Multirig training is the answer.

You will train your grip, your shoulder mobility, and your core stability in a fashion that can overcome anything Multirig throws at you.

Throughout this series of multirig training workouts, try switching the different attachments and hand grips on the hanging-intensive and grip-intensive exercises, if you can. You can never get too much grip strength versatility especially when training for Spartan obstacles.

Here's a one-week multirig training attack plan.

Monday - Strength Push/ Pull

Multirig performance requires a combination of momentum and grip strength. Today, you will be performing a push/ pull/ core triple set to develop both.

Warm Up:

5 minute jog High Knees - 30 Seconds Butt Kicks - 30 Seconds High Kicks - 30 Seconds Lateral Shuffles - 30 Seconds (each side) Arm Bar - 30 Seconds Halos - 30 Seconds Band Scapular Retractions - 10 Repetitions

Main Set:

Set #1 Squat and Press - 4x10 Inverted Row - 4x10 Bottoms Up Carry - 4x50 yards (each side)

Set #2 Ring Pull Ups - 4x6 Hanging Leg Raises - 4x10 Lateral Ball Slams - 4x10

Tuesday - Grip-Intensive HIIT

Jumping rope is a fantastic way to get in your high-intensity cardio, but also stressing your grip and your wrist mobility. Perform this high-intensity circuit for both a cardio and a grip workout.

This workout is designed to be fatiguing. If you find yourself unable to hold on to your hang for the duration of each interval, get back up as many times as possible to reach your time goal. You need to train your grip through fatigue in order to master the Multirig.

Warm Up

5 minutes moderate-intensity jump rope

Main Set:

:30 Jump Rope Sprint :10 Dead Hang :45 Jump Rope Sprint :20 Dead Hang 1:00 Jump Rope Sprint :30 Dead Hang 1:15 Jump Rope Sprint :40 Dead Hang 1:30 Jump Rope Sprint :50 Dead Hang 1:45 Jump Rope Sprint :60 Dead Hang 2:00 Jump Rope Sprint

Cool Down

2 minutes low-moderate intensity jump rope

Wednesday - Strength Stability

Your body is designed to hold itself. With hanging obstacles, your body needs to be able to endure your entire body weight plus the added resistance from gravity. This is where your core stability comes in. By keeping a tight, stable core, you actually can “hold your weight” better, feeling lighter in the hang.

Today, we will be learning to keep a tight, cohesive body through total body stability training.

Warm Up:

  • 5 minute jog
  • High Knees - 30 Seconds
  • Butt Kicks - 30 Seconds
  • High Kicks - 30 Seconds
  • Lateral Shuffles - 30 Seconds (each side)
  • Arm Bar - 30 Seconds
  • Halos - 30 Seconds
  • Band Scapular Retractions - 10 Repetitions

Main Set: 4 Rounds

Rest 60 Seconds Between Circuits

Thursday

Swimming is an excellent way to condition yourself for the Multi-rig.

It's also a great way to recover from a hard week of training.

Friday - Obstacle Specific Technique AMRAP

When tackling obstacle training, technique training is absolutely crucial. Today, you will perform a 15-minute AMRAP (As Many Rounds As Possible) with an emphasis on Multirig technique drills. You can do this workout on a single bar, but monkey bars are ideal.

Warm Up:

  • 5 minute jog
  • High Knees - 30 Seconds
  • Butt Kicks - 30 Seconds
  • High Kicks - 30 Seconds
  • Lateral Shuffles - 30 Seconds (each side)
  • Arm Bar - 30 Seconds
  • Halos - 30 Seconds
  • Band Scapular Retractions - 10 Repetitions

Main Set: 15-minute AMRAP

  • 15 KB/ Pancake Swings
  • 15 Forward Momentum Swings (Advanced: Hand Release)
  • 15 Lateral Momentum Swings (Advanced: Hand Release)
  • 15 Monkey Bar Crossings (So single hand releases on single bar.)
  • 15 Jumping Pull Ups

Saturday - Race Simulations

The last component of building a stronger Multi-rig performance is being able to come off of running, into the obstacle, then transitioning back to running. If you do not have access to a multirig to practice on, the following workout will incorporate the drills you did yesterday with running.

Warm Up:

  • 5 minute jog
  • High Knees - 30 Seconds
  • Butt Kicks - 30 Seconds
  • High Kicks - 30 Seconds
  • Lateral Shuffles - 30 Seconds (each side)
  • Arm Bar - 30 Seconds
  • Halos - 30 Seconds
  • Band Scapular Retractions - 10 Repetitions

Main Set:

  • ¼ mile jog
  • 10 Hand Release Forward Momentum Swings/ 1 Multirig
  • ½ mile jog
  • 2 Monkey Bars/ 2 Multirig
  • ¾ mile jog
  • 10 Hand Release Lateral Momentum Swings/ 3 Multirig
  • 1 mile jog
  • 10 Hand Release Lateral Momentum Swings/ 3 Multirig
  • ¾ mile jog
  • 2 Monkey Bars/ 2 Multirig
  • ½ mile jog
  • 10 Hand Release Forward Momentum Swings/ 1 Multirig
  • ¼ mile jog

Sunday

Swimming or stretching

Megan Beck

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.