This week on Training Tuesday, Spartan Race trainers bring you through a killer workout to help successfully complete the Spartan Monkey Bars. The focus on this workout is mobility both in the wrists and shoulders. Monkey Bars are a staple obstacle in the obstacle racing industry. With a little bit of mobility and strength, you can successfully complete this obstacle.
Spartan Monkey Bar Training
Workout
Warmup
Wrist Mobility
Shoulder Mobility
Negative Banded Pull Aparts – 8 reps – 3 seconds
Monkey Bar Readiness Test
1 Minute Dead Hang
Hollow Holds – 5 Rounds
30-second hold
10-second rest
Bear Plank Crawl – 3 Rounds
4 Steps Each Way
20 Second Rest
Strength and Conditioning
Rope Pounds – 8 Rounds
20 Seconds on
10 Second Rest
Hip Bridge with Rope Climb – 3 Rounds
10 Reps
Front Raise with Negative – 3 Rounds
10 Reps
AMRAP – 3 Minutes
TRX Power Muscle Ups
10 Reps
Bucket Farmer Carry
25 Meters
Finisher Circuit
Cooldown Stretch
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