Multi-rig Obstacle Training
Multi-rig obstacle training will emphasize your upper-body conditioning and grip strength. This week of workouts can stand alone as a mini boot camp for training for the Multi-rig or you can selectively incorporate these workouts you like into your specialized training.
To learn more about Multi-rig technique and tips, go here.
All of the exercises this week can be done at home, in the gym, or outside. Only slight modifications need to be made, and we encourage you to do so. If you are unable to perform any of these exercises, please substitute in a similar exercise that meets your needs.
All workouts should start with a dynamic warm-up and finish with cool-down mobility stretches.
4 Rounds: -2 minutes accumulated 90° Hang w/ momentary alternating hand lift -20 Weight Plate/Pancake or Dumbbell Shrug -12 Rear Delt Raise (Dumbbells, Band, Sandbag, Rock, etc) -10 Pyramid Walk Pushups 20 Underhand Row (light weight), hold :02 at top of movement 2 minute accumulated Dead Hang
7 Rounds 30 sec Sprint 1:30min Strong Jog 15 Pushups
-12 Lat Pulldown, :03 eccentric release -12 Sumo Deadlift -10/arm Gorilla Row w/ kettlebell -30 seconds Battle Rope -20 TRX alternating Low Row/High Row -20 Barbell Curls -10 Dumbbell Hammer Curls
EMOM- Every minute on the minute 50 Jumping Jacks 10 Yoga Push Upss 12 Box Jumps
Repeat 5x for Sprint Repeat 7x for Super Repeat 10x for Beast Repeat 15x for Ultra
OTHER MULTIRIG VIDEOS AND BLOGS
Related Link: Spartan Multirig Training: A 5-Workout Plan