Posts Tagged ‘hill sprints’

The Road to Sparta Part 1

This past weekend was the Midwest Super Spartan Race, and team Forteza was out in force.  The Super Spartan is an 8+ mile race (this year ended up being 9 miles) through grueling terrain, including plenty of hills, and of course an insane amount of mud.  There were also close to 30 obstacles, ranging from rope climbing, to army crawling under barbwire, and swimming across an ice cold pool of grimy water.  It’s no wonder that the Super Spartan only has a 69% completion rate!

Forteza had twelve brave Spartans who signed up for the challenge.  Team leaders Keith and Jesse had two Spartan runs under their belts, but for most of the team, this would be their first mud run.  Some were seasoned athletes; others had never run more than a mile or two in their lives!  However, no matter their original fitness level, everyone really stepped up their training in the month leading up to the Spartan.

Alison, Erin, and Vader fighting hard to make it up the hill!

Three weeks before the race, Jesse and Keith decided to put together a mini Spartan Race of their own.  Lacking the required mud, they opted instead to challenge all of the Spartans by making everyone complete the course with kettlebells strapped to their backs!  The guys had to take 35lbs bells; the ladies were allowed 25lbs or lighter.  The run was a three mile course, with monkey bars, parallel bars, pull-ups, and more.  All of which was done with the kettlebells strapped on their backs!

After the last round of weighted hill sprints.

In the spirit of crying in training so that we laugh in battle, the course ended with eight rounds of hill sprints.  Having the extra weight made this a real challenge, but everyone dug deep and made it through all eight rounds.

With only a couple weeks left before the race, it was time to put the finishing touches on the training regimen…..

The Spartan team after a fun day of running, climbing, crawling, and hill sprints.

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The Forteza Spartan Race team has been busy getting ready for the October 28th race.  In addition to doing some long runs through Chicago’s beautiful Ravenswood neighborhood, building up much needed core and pull-up strength, and dreaded hill sprints, we’ve also had healthy doses of various circuit training workout.
This weeks circuit is the 300 Workout.  This workout was made famous by the actors for the movie “The 300”, who had to complete this circuit in under 20 minutes in order to be allowed on the set of the film.  This is a great benchmark workout, and whenever there is a Spartan Race coming up, it seems fitting to make sure we do the 300 at least once.

One note: notice that instead of deadlifts, we’ve opted for heavy kettlebell swings instead.  The deadlift is an awesome exercise, and should be on the menu for anyone looking for functional strength.  However, sacrificing form for speed when it comes to deadlifting is irresponsible at best.  The swings should take much less time than deadlifts, so if you’re in shape, getting a sub 20 minute time should be a piece of cake!
The 300

25 Pull-Ups

50 Kettlebell Swings (ladies 20kg for higher, men 32kg or higher)

50 Push-Ups

50 Box Jumps

50 Floor Wipers

50 Clean and Press (ladies 12kg, men 16kg)

25 Pull-Ups