}

Crush Your Week: 5 Obstacle Course Race Training Workouts

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Crush Your Week: 5 Obstacle Course Race Training Workouts
Presented by Spartan Training®

This week's workouts, designed by Spartan SGX Coach Patrick Harner, are designed to boost your obstacle immunity, utilizing the versatile Spartan RAMroller in nearly every exercise. You'll blast your core, develop vice-grip strength, and be well-equipped to face down any obstacle on the course. Prepare to be unstoppable. 

What are the benefits of using a RAMroller during workouts?

The Spartan RAMroller is an underrated tool to have in any home gym arsenal. Here's why:

  1. Increased mobility
  2. Versatility of movement
  3. Portability
  4. Recovery and rolling
  5. Increased full-body strength

    01

    Workout: Monday

    Perform the following circuit for 3 rounds with 60 seconds of rest between rounds.

    1. 30-60-second RAM plank
    2. 12 RAM hip bridges
    3. 12 RAM rotational squat to press
    4. 12 RAM Russian twists 
    02

    Workout: Tuesday

    Do the following circuit for 2 rounds with one minute of rest between rounds.

    1. 12 RAM grip switches
    2. 30-60-second (each side) RAM single-arm farmer's carry
    3. 12 slow motion fingertip push-ups
    4. 12 RAM wrist curls
    5. 30-60-second dead hang
    6. 12 RAM single-arm rows 

    03

    Workout: Wednesday

    A 3-round AMRAP (as many reps as possible), resting four minutes between rounds.

    1. As many RAM burpees as possible in 2 minutes

    04

    Workout: Thursday

    Perform 2 rounds of the below circuit with as little rest as possible (even between rounds) unless otherwise noted. 

    1. 2-minute RAM high front carry
    2. 1-minute RAM shoulder carry (right side)
    3. 1-minute RAM shoulder carry (left side) 
    4. 2-minute RAM bear hug carry
    5. 2-minute RAM low-and-behind carry
    6. 1-minute (each direction) RAM rolling bear crawl

    05

    Workout: Friday

    A 2-round circuit with one minute of rest between rounds. Do each exercise for 12 reps.

    1. RAM single-leg deadlift
    2. RAM single-leg squat
    3. RAM overhead press
    4. RAM walking hip bridge
    5. RAM bent-over row
    6. RAM sit-ups
    7. RAM bicep curls
    8. RAM supine tricep extensions

    Related: 6 Essential RAM Roller Exercises to Build Total-Body Strength

    SPARTAN RAMroller

    RAMfit

    $99.00
    $99.00 - $199.00
    $99.00

    Get Obstacle Ready