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Don’t let Olympus be your Achilles’ heel. This obstacle always ranks high on dishing out burpees, and the community is always asking us for more training and tips and tricks to beat it.
Here are 5 workouts that will build your legs, core, and grip strength–the key components to maneuvering across this obstacle. Try them all this week for a bootcamp in Olympus obstacle training, or incorporate them as appropriate to supplement your current training.
You can find specific tips and tricks about using the hand holds here. But first…
Get to Know Olympus
Basics:
- Get from one side to the other.
- Don’t touch the ground.
- Don’t grab the top of the wall.
- Take as much time as you need.
- Ring the bell.
Overview of Olympus Obstacle Training
If you watched the above video you might have already picked out some of the key movement patterns at play when doing this obstacle. You need to pull your feet into that wall, and at all costs, hold on tight. The deadlift and squat motions are what will anchor you to the wall just as much as your grip strength. Your core holds it all together, creating a powerful triangle that roots you to the wall.
Yes, this week is going to be a burner for your legs, core and forearms.
All workouts should start with a dynamic warm-up and finish with cool-down mobility stretches.
Workout 1: February 4, 2019
This workout is gonna shred your lower body. Pace yourself. Those lunges at the end might sneak up on you.
3×20 Bodyweight Squats (30 sec rest in between sets)
3×15 Deep Back Squat (Light weight, “Ass to Grass”)(Barbell or pancake)
3×15 Kettlebell/pancake Front Squat (optional)
3×10 each way banded lateral walk in squat position (90 degrees at the knee)
3×10 Goblet Squat (Heavy)
3×10/leg Around the World Lunge (stationary Front/lateral/back; all 3 is one round)
Workout 2: February 5, 2019
Want Spartan abs? Work your core with ski abs and mountain climbers to finish any hardcore circuit.
TUNE IT TOMORROW FOR VIDEO!
30 Sec Dynamic Squat
30 Sec Spiderman Planks
30 Sec/leg Bulgarian Split Squat w/ Hop
30 sec Pushups
30 Sec Overhead Press w/Pancake
30 sec Ski Abs
30 Sec Mountain Climbers
Repeat 8x
Rest day – February 6, 2019
Workout 3: February 7, 2019
TUNE IT TOMORROW FOR VIDEO!
4×8/arm Inverted Individual Arm Pulldown (heavy) Superset
4×10 Overhand: Hands hooked wide Barbell Row (activate forearms for grip)
4 minutes accumulated time of 90 degree arm holds
4×15 paces kettlebell farmers carry each way Superset
4×10 Burpees
4×20/arm Dumbbell Hand Open/Close
4×12 Weight plate front raise
Workout 4: February 8, 2019
TUNE IT TOMORROW FOR VIDEO!
EMOM- Every minute on the minute
50 Jumping Jacks
10 Burpees
12 Box Jumps
Repeat 5x for Sprint
Repeat 7x for Super
Repeat 10x for Beast
Repeat 15x for Ultra
Workout 5: February 9, 2019
TUNE IT TOMORROW FOR VIDEO!
3x Row 500m as fast as possible, 1 min rest in between
4x 5 each direction Animal Flow Side Traveling Ape
3x30sec Tuck Jump
5×6 Deadlift (Heavy) Focus on
Grip
4×10/leg Kettlebell RDL
