“When you reach the end of your rope, tie a knot in it and hang on.”
In our events you need to be able to hang from your hands when you do the rope climb, monkey bars and multi-rig, not to mention when you are pulling yourself over a wall. You will also have to have a good grip on Spartan pancakes, bucket carries and atlas stones.
No matter how strong your arms might be, you will find yourself doing 30 burpees if you don’t develop a powerful grip.
This week, when in doubt, hang in there.
Over the course of the coming days, we will refine your grip in two ways.
- We hold ourselves off the ground with our hands only.
- We carry and hold sandbags with only our fingers.
Monday WOD – Dead Hang Time
Today we aim for 5-10 minutes cumulative hang time. This means you try to accumulate a total of 5 minutes of time hanging by your hands. This isn’t rocket science. It’s just essential.
In fact, you can do this workout every day this week.
When you just hold your bodyweight with your hands, this is called a “dead hang”.
Ways to do this:
- Hanging from pull-up bar
- Hanging from a towel thrown over pull up bar
- Hanging on a rope
- Hanging on a ledge from finger-tips
Here’s how you can break this workout down.
3 x 20 seconds dead hang
- 4 x 45 seconds dead hang
- 1 x 1 minute dead hang
Another way to do this workout is to hang out multiple times a day. This is great if you can situate a pull-up bar somewhere you pass many times a day. For example, hang a pull-up bar in a doorway you walk through often. Each time you pass through, reach up and pull your feet off the ground for 30 seconds to 1 minute each time.
Beginners: Aim for up to 5 minutes with both hands
Advanced: Aim for 10 minutes doing alternating hands.
This Week’s WODs
Prepare to dominate the course. Download the Spartan Obstacle Guide