This week's Crush the Week sessions blend iron grip strength, kettlebell precision, heart-pumping conditioning and all the pull-up strength you'll need to breeze through any Spartan obstacle? Give us between 15 and 40 minutes each day to feel stronger, smoother in your kettlebell flow, less weak and winded while running, and lighter while hanging from a bar, rings, or any obstacle we throw at you.
Ready to crush the rest of your week? Find the rest of this week's workouts and finish strong! Our expert Spartan trainers are dropping new workouts every month to get you race ready with Spartan EDGE.
What are the benefits of grip strength workouts?
Most of our classic Spartan obstacles are based on the ability to hang, swing, and climb – three things you'll absolutely suck at without some dialed-in grip strength. But aside from crushing Spartan obstacles, what's the point of fine-tuning your grip strength?
Increased cardiovascular health and longevity
Improved form
Reduced injury risk
Increased ability to perform functional tasks, like carrying the groceries in one trip
Increased cognitive activity
01
Workout: Switch and Surge
This 30-minute, conditioning-based session hammers strength, stability, and speed in one package. Alternating between static control and explosive power, you’ll train the transitions that matter most. Athletes don’t just move – they surge through challenges. Hit every rep with intent and push your limits for time.
Warm-Up (2 sets, 30 seconds each exercise):
Inchworm
Alternating reverse lunge
High-plank hold
Push-up to downward dog
Conditioning (5 rounds for time; rest 60 seconds between rounds):
40-second alternating bent-leg dead bug
20-second alternating tuck-up
40-second alternating lateral lunge
20-second alternating jump lunge
40-seconds alternating high-plank shoulder tap
20-second push-ups
Cool Down (1 round, 60 seconds per exercise):
90-90 Forward fold (right)
90-90 Forward fold (left)
Scorpion hold (right)
Scorpion hold (left)
02
Workout: Iron Grip
This strength workout targets pulling power, core control, and grip endurance – the foundation of true athletic performance. Master your hangs, tighten your form, and build lasting pulling strength rep by rep. Precision first, power always.
Warm-Up (2 sets, 20 seconds per exercise):
Tabletop scapular push-up
Tabletop swimmer (right)
Tabletop swimmer (left)
High plank to alternating downward dog twist
Dead hang
Strength 1 (3 sets):
10 chin-ups
30-second pull-up hold
10 hanging L-sit raises
Strength 2 (3 sets):
10 scapular pull-ups
Max dead hang
Cool-Down (1 set, 60 seconds per exercise):
Child's pose hold
Child's pose hold (right)
Child's pose hold (left)
Feeling amped up, inspired, and ready to crush the rest of your week? Find the rest of this week's workouts in the app and finish on a high note this Friday.
