Spartan Race Eight Foot Wall Tutorial

Spartan Pro Team Elite member Christopher Rutz explains how to train for and beat the Eight Foot Wall.

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Wall Climb

Percentage that Burpee: 5-7%

Skills needed:

  1. Tenacity
  2. Athleticism
  3. Minimal movement limitations / flexibility problems

Muscles worked:

  1. Hips
  2. Pecs
  3. Core
  4. Biceps
  5. Core
  6. Hamstrings
  7. Lats, rhomboids, scapular stabilizers

Most Important Exercises:

  1. Pull Ups
  2. Body Rows
  3. Dips
  4. Knee to Elbow Push Ups or Mountain Climbers
  5. Warrior or Triangle Pose (Yoga)

Tips for Success:

Include plenty of pull-ups and dips in your training, if you cannot perform pull-ups or dips, revert to “jumping” versions of each – if you wonder if you are in fact doing enough, do more! To ensure you’ll be able to execute effectively despite fatigue, you must also get used to doing both exercises under extreme fatigue and with a variety of different style grips. Occasionally perform max effort sets of both at the end of your workouts, or add high repetition jumping versions following max repetition strict sets. Ensure your hips are mobile and that you are strong in highly mobile positions, Warrior or Triangle Pose achieves this if you are into yoga, as do lateral lunges if you are more of a gym-goer. At the race, grab the top of the wall, jump, plant then walk your feet up the wall until you can get one of your legs over the top of it. Use that leg to pull the rest of your body onto the top of the wall, then carefully dismount on the other side.