SPARTAN Super 10K

Aroo! Aroo! Aroo!

Yes ! Me and my team #HEREFORTHESELZTER have finished the Super 10k with 25 obstacles.

AND Boy OH Boy 6 miles was pretty intense @ this location in Colorado but So So SO much fun!

Our results were insane for all 15 of us being first timers! Leave me a comment if you want to see our Rankings! 💰

KEEP IN MIND, this was started on a whim, by an idea, in a GREAT conversation I had with another fitness professional. This was then slowly broadcasted up at the front desk to any gym goer that came into my place of work !

This decision to race was made solely by a peak of interest into all these Fitness Competitions and Performance Competitions alike:

https://hyrox.com/about-race/

https://games.crossfit.com

https://toughmudder.com/events/colorado/

And in hindsight we thought the Spartan would be the most challenging (with only 2-3 months to prepare)

Here is the link to join our team :) for Spartan 2025-death!!!

https://account.spartan.com/team_invite/3889c73406c7aa0d3127e1550f6de51c

WHY DID YOU NAME IT THAT???

#HEREFORTHESELZTER - Reason why? We could NOT decide on a better name.

We had names up for grabs like QUADS OF FURY, Pavement PRINCEss, Silverbacks (because we’re all animals), and even BURPEE LOVERS. But we ended up using ‘HERE FOR THE SELZTER’

Which is hilarious because most of us don’t even drink alcohol.

How’d you get prepped for something like this?

Good question! Especially on a short time interval I needed to reassess my training regimen almost IMMEDIATELY. (Sorry Gunnar P. But Muscle-Building Splits did not help me run and jump)

Surprisingly, Spartan was actually very helpful on tips & tricks and techniques for race day.

This is stuff that I STILL use on almost every Total body conditioning day EXCEPT now I have dipped down and leveled up into some animal flow techniques to progress my body’s mobility.

Okay, Okay-

Here are the workouts I used to gain a better sense of control over my body. I’ll list them as Day 1-5 for those of you wanting to try these out for yourself!

01

Workout: Monday

A 4-round circuit workout with a 40-second work-to-20-second rest ratio. Rest 1 full minute between rounds.

1. Plank around the worlds

2. Kneeling dumbbell wood chops

3. V-ups

4. Single-leg glute bridges

5. Side plank with hip touches

   
   
   
   

02

Workout: Tuesday

Perform 4 sets of each exercise before moving on to the next exercise. Focus on isometric holds here, and rest 30 seconds between sets. After you have done 4 sets of the final exercise, you are finished.

1. 30-second reverse table pose hold

2. 30-second boat pose hold

3. High lunge hold with 10 reps of single-arm overhead dumbbell press

4. 10 butterfly crunches holding dumbbell

5. 30-second locust pose hold

   
   
   
   

03

Workout: Wednesday

Warm up with 5 minutes of light cardio and cool down with 5 minutes of stretching. Perform as many rounds as possible in 10 minutes.

1. 5 reps (each arm) of bridge plus single-arm dumbbell press

2. 10 renegade rows

3. 8 reps (each arm) of single-arm dumbbell thrusters

4. 20 crab walk steps

5. 20 bear crawl steps

   
   
   
   

04

Workout: Thursday

For this superset workout, perform 10 reps of each exercise in the superset, performing 3 sets per superset. Rest 45 seconds between sets. 

1. Spiderman push-ups / bridge walk-outs

2. Superman holding light dumbbell / Russian twists

3. Inchworms / single-leg balance and chop

4. Leg lifts / reverse crunch

   
   
   
   

05

Workout: Friday

Two unique circuits, each done for 3 rounds each. For each exercise, do 30 seconds of work followed by 10 seconds of rest. 

Circuit I

1. Side star plank (right)

2. Side star plank (left)

3. High-to-low plank

4. Glute bridge with marches

Circuit II

1. High-to-low boat

2. Dumbbell cross punches

3. Glute kickbacks (left)

4. Glute kickbacks (right)