I have been completing Spartan races since 2018. At first I couldn't do any of the hanging obstacles. I think it is part mental but part was strength. Now I can complete almost every obstacle but one, the Olympus Wall.

In fact, swinging on the rings is actually quite fun.

I built up my upper body and core strength to accomplish this challenge.

Upper body strength is everything, shoulder, triceps, biceps, chest and back.

However, the game changer for me has been focusing on my core strength. I workout my core the same way I work out every other muscle. I lift heavy weights for my core as well. Here are few exercises that incorporate in my circuits.

1. Sit Up and Press

   1. Using a plate from the barbell, complete a sit up on the floor. At the top, press the plate up.

   2. This is a great core exercise. Not only does it take core to sit up but it takes even more coordination and strength to press the plate above your head.

   3. Recommended weight, rep and sets.

      1. Set 1 - 25lb plate, 12 reps

      2. Set 2 - 35lbs plate, 8 - 10 reps

      3. Set 3 - 45lb plate, 3 - 6 reps

2. Windmill

   1. Grab a dumbbell and lift it above your head. Hold the weight above your head with your one arm. Lean down sideways the opposite side to touch your knee or calf then return to start standing up.

   2. This works your obliques and shoulder rotation. Shoulder rotation is a crucial element to Spartan multi-rig and monkey bars.

   3. Start light until you are comfortable with the move. Recommended weight, rep and sets.

      1. Set 1 - 20lb dumbbell, 12 reps

      2. Set 2 - 25lb dumbbell, 8 - 10 reps

      3. Set 3 - 30lb dumbbell, 3 - 6 reps

3. Variety

   1. Variety would include your heaviest weight for all 3 sets or start with the heaviest than go to lightest weight.

   2. Push hard to lift heavy but do it over time. I started this move 1 year ago and I was able to push it to 65lb dumbbell on the windmill.

   3. Note: Do not go for more reps. To truly build strength you have to lift heavy. It's ok if that means less reps. Your muscles are still challenged to work hard due to the heavy load.

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