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Dear Spartan, We Aren't Doing Burpee Penalties in 2021.

Updated: Oct 21, 2024

It's time we said no more to burpee penalties! Not because Spartan should remove them, but because we are going to get 100% obstacle completion in 2021!


Most Spartan Racers know the sinking feeling you get in your stomach when you fall from an obstacle and have to do the 30 burpee penalty. It SUCKS (especially if you are running competitively). But, we are going to do something about it! We are going to build up the strength/functionality to get 100% completion!


spartan race burpees

The majority of Spartan obstacles like; Monkey Bars, Twister, Beater, and Rope Climb require a solid amount of back, bicep, shoulder, grip, and core strength. If you are new to Spartan races or even brand new to exercise in general, it can be hard to know exactly what to do to build up the strength for these obstacles. Below we've included videos for 8 beginner, 5 intermediate, and 4 advanced exercises that you can do to build up the strength you need to get 100% obstacle completion. #nomoreburpees


Let's start with the Beginner Exercises.


Bar Inverted Row



Suspension Trainer/Ring Inverted Row



Dead Hang



Single Arm Dumbbell Row



Hammer Curl



Suspension Trainer/Ring Assisted Pull Up



Bar Assisted Pull Up



Band Assisted Pull Up



Intermediate Exercises!


Pull Up



Toes To Bar



Bar Shuffle



Hanging Hand Release



Single Bar To Gripsling/Towel



Advanced Exercises!


Gripsling/Towel Side Shuffle



Bar Hop



Plyometric Pull Up



Double Bar To Gripsling/Towel



It definitely takes hard work and dedication, but we can do this! All of these exercises can be supplemented into your current workouts or you can make them into a full grip workout as well. Here's to a fantastic 2021 season with #nomoreburpees!


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Phone: 610-222-7155

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Trio Fitness Training Obstacle Course Racing Hybrid Fitness Tactical Training

Trio Fitness Training was established in 2015 as a passion project by brothers Joel & Luke Hayes. Now they continue their passion in endurance sports by coaching athletes of all levels in OCR, Hybrid, and Tactical Fitness Competitions.

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