Spartan Race Training: The Barca Workout

Barca

Mud Race

You’re going to need two towels of the same length, a barbell weights, and a pull-up bar. If you have dumbbells they can also be used.

 

Begin with Rdl Shrug to Row 25 reps

Ladies 95lb

Gentlemen 135lb

Rdl Shrug video below
[youtube width=”615″ height=”500″]http://www.youtube.com/watch?v=knL1vBIxYKM&list=PL3HuvfygkwgvWOItuUFsiDOazjg33PbkT[/youtube]

 

5 pull-ups

5 push ups

7 jump squats

Keep alternating from 5 pull-ups to 7 jump squats for 3 min

 

Broad jump – 25 jumps

[youtube width=”615″ height=”500″]http://www.youtube.com/watch?v=yrs8IYegnTc&list=PL3HuvfygkwgvWOItuUFsiDOazjg33PbkT[/youtube]

 

Try do 4 rounds, each round begins with the  Rdl Shrugs to row and end with 25 broad jumps.

Wayne Mutata

Wayne Mutata is the owner of iTrainStudio and is dedicated to helping individuals reach their health and fitness goals. As a personal trainer, nutritionist, leader, and motivator, he brings light into the Studio every day and positively influences those around him. You can follow him on Facebook at @iTrainStudio and on Instagram at @iTrainWithWayne or @iTrainStudio.Lancaster. For a free consultation, visit theiTrainStudio website!