Upper-Body Lifting + Cardio Routine to Build Shoulder Strength

Upper-Body Lifting + Cardio Routine to Build Shoulder Strength

Build strength, stamina, stability, and power with our Spartan-approved quick-hit Workout of the Day, NEW each week. Our SGX coaches share their favorite go-to exercises and workout gear to blast your bod and improve performance — without fail. Click here to view our complete workout database.

The shoulder is the most mobile, do-it-all joint in the human body. It’s also arguably the most intricate. It’s at play in every fundamental upper-body movement.

Training your shoulders is pivotal to performance, both in day-to-day life (think: getting bags into overhead compartments) and in the gym. And it’s especially important if you’re training for DEKAFIT. DEKA Zone 8: Deadball Wall Overs requires next-level shoulder strength and stability — not to mention aerobic and anaerobic conditioning.

In DEKA Zone 8, you’ll have the challenge of lowering into a squat, gathering a 40- or 60-pound dead ball, and then lifting it up and over a four-foot wall. Then, you’ll run around to the other side of the all and do it all over again. 

Consider this shoulder + cardio workout mandatory training. To perform it, you’ll need a few things: a treadmill, pull-up bar, at least two kettlebells, and a medicine ball. The meat of the workout comprises sprints, shoulder-overs, push-presses, and high pulls—honing in on your shoulder strength and cardiovascular. 

As tempting as it can be to dive right into it, don’t skip the included warmup; it will help ensure ultimate performance while also reducing the risk of nagging shoulder issues. You’ll also get to cool it down at the end. 

Related Link: DEKAFIT ZONE 5: The Spartan Ski Erg

Warm-up

- 20-Meter Inchworm (2 sets)
- 20-Meter Walking Lunge (2 sets)
- Body Squat (2 sets of 10 reps)
- Push-Up (2 sets of 10 reps)
- Burpees (2 sets of 10 reps)

Workout

- 500-Meter Run + 10 Dead Ball Shoulder Overs (10 rounds)
- KB Push-Press (3 sets of 8 reps) 
- KB High Pull (3 set of 10 reps)

Cooldown

- 5-Minute Run (slow pace) 
- 20-Meter Walking Lunge (2 sets)
- Child's Pose (1 minute)

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