These 5 Basic Workouts Will Take You up and Over Any Cargo Net
To beat the Spartan A-Frame Cargo net obstacle, you need to pull your body weight up and over an extremely tall a-frame, supported only by a loose weave of netting. Then, you have to get yourself safely down the other side. Sounds simple? It's harder than you think — especially if you get a little shaky when high off the ground.
Related: How to Do 8 Core Strengthening Exercises to Crush Spartan Obstacles
But don't worry. With just straight bodyweight and pancake training, we'll get you up and over that A-Frame Cargo (or any similar climbing obstacle). Do you have what it takes?
A Week of Training to Climb Any Cargo Net on the Spartan Course
Day 1
Always start your workouts with a warm-up and finish them with some mobility stretches. These 5-10 minutes are vital to your overall health and performance.
3 Rounds:
- 1 minute of burpees
- 1 minute of jumping jacks
- 1 minute of squat, touch the floor, jump, and turn
- 1 minute of squat jacks
- 1 minute of pancake/ball slams
Rest 2 minutes, then repeat.
Day 2
You need a solid core and legs to maintain control on the A-Frame Cargo net. Stability will be key. Here's how to develop that:
2-mile run, followed by 3 rounds of:
Day 3
— Rest Day —
Day 4
3 Rounds:
- 40 squats
- 30 lunges
- 30-second wall sit
- 100 jumping jacks
- 30-second wall sit
- 50 switch kicks
- 40 squats
Day 5
Repeat the following workout five times if you're prepping for a Sprint, seven times for a Super, 10 times for a Beast, and 15 times for an Ultra.
EMOM:
Day 6
— Rest Day —
Day 7: Test Day
On the final day, test your max for each of these exercises. This is a beast of a workout, and great way to track your abilities. Set a timer for five minutes for each exercise, and perform the maximum amount of each movement in the allotted time to get your score.
- Max burpees
- Max bodyweight jump squats
- Max pancake slams
- Max push-ups
- Dead hang, accumulated time of five minutes
