Ruckhouse Guide No. 2
Spartan Obstacles Unlocked
Every obstacle on the course and exactly how to beat it, so you skip the penalty loops.
On Spartan, a failed obstacle is not a small thing. Miss a pass/fail obstacle and you owe a penalty: a mandatory loop on most, thirty burpees on the spear throw. String a few of those together and you have added a second brutal workout on top of the race. Skill is what keeps you off the loop. Here is every signature obstacle and how to attack it.
The obstacles, and how to beat them
Every failed obstacle costs you thirty burpees or a penalty loop. Skill is a lot cheaper than penalties — and most misses are a technique problem, not a strength problem.
Grip and rig: the ones that eat your hands
Rope climb: the foot-lock does the work. Pinch the rope between your feet, stand tall to gain height, reach up, and re-lock. Most people can climb with their legs and save their grip entirely. Multi-rig and monkey bars: keep swinging. Momentum carries you between holds; the moment you dead-hang, your grip clock starts. Liquid chalk is allowed on course; loose chalk is not.
The carries
Bucket carry: grip the bottom lip, hug the bucket high against your chest, and take small quick steps so the gravel does not shift. Sandbag and Atlas: hold the load high and tight, hinge and lift with your legs, and try not to set it down once you start, because picking it back up is the expensive part.
Walls and the spear throw
Attack walls with speed and plant a foot to drive up and over. On the slip wall, grab the rope, lean your weight back, and walk your feet up the boards. In Open heats you can boost each other; in Age Group and Elite you are solo. The spear throw is the one obstacle that still costs burpees. Untangle the cord, grip near the balance point, step through, and throw with your whole body, not just your arm. Practice at home with a broomstick and a cardboard box, ten throws a day for two weeks, and it stops being a coin flip.
Know your category
| Category | Help allowed? | Competitive? |
|---|---|---|
| Open | Yes, teammates can assist | No, just finish |
| Age Group | No assistance | Yes, ranked by age |
| Elite | No assistance | Yes, front of the field |
| Doubles | Pair; usually one must complete | Yes |
Your first race should almost always be Open. You can help and be helped, and there is no clock pressure.
A Spartan training week
Spartan questions
What happens if I fail an obstacle?
You take the penalty, a loop on most obstacles or thirty burpees on the spear, and keep moving. Everybody misses one. It is part of the race, not the end of it.
Do I need to be able to do a rope climb?
It helps, but technique matters more than raw strength. The foot-lock method lets most people climb with their legs. We teach it.
Open, Age Group, or Elite for my first Spartan?
Open. You can help and be helped and there is no clock pressure, which is exactly what a first race should be.
Where can I train for Spartan in Rochester?
Ruckhouse Athletics. We have the rigs, ropes, carries, and coaching to train every obstacle on this list.
Free printable PDF
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