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CONQUER YOUR OBSTACLES THE SPARTAN WAY

Spartan is an innovating obstacle racing known on a global scale. With more than 130 races around the world, it is certainly the leader in the emerging sport of obstacle racing. Spartan is all about pushing limits. The races are combined with various physical and mental obstacles meant for those who are not afraid to try.Discover your inner Spartan as the world’s best obstacle race is coming to Bahrain this April 2017.

Super-HelmetSpartan Super: 13+Km, 25+ Obstacles

This is the middle distance course. With a longer distance than the Sprint and more obstacles, the Super will test your endurance, perseverance and grit. The 13+ Km Super packs more than 25 Signature Spartan Obstacles through tougher and more rugged terrain. The Super is the test en route to your Spartan TRIFECTA.

Sprint-HelmetSpartan Sprint: 5+ Km, 20+ Obstacles

This is the shortest distance. It is perfect for athletes of all levels. The 5+ km Sprint may be the shortest distance but it packs more than 20 Signature Spartan Obstacles. If you think you can’t do it, you’re wrong. Get to the starting line and show yourself what you are capable of.

Spartan-Junior-RoundSpartan Kids: up to 1.5 Km, 7-14 Obstacles

The mission is to inspire kids (4 to 15 years old) to get out, be active and enjoy themselves.
We encourage kids to jump, run, get muddy, help each other and have a good time while conquering obstacles. You’re never too young to set goals and celebrate accomplishing them. It is an epic feeling universal for all ages.

YOU’LL KNOW AT THE FINISH LINE

Born in the scenic hills of Vermont, Spartan Race was created to bring the excitement of obstacle racing to spectators and athletes alike. That means you!
Participate and enjoy the feeling of accomplishment that comes at the finish line.
DATE  April 14, 2017
LOCATION  Endurance Village

ARRIVAL

Arrive an hour and a half before your start time. This gives you plenty of time to park, pick up your packet, drop your stuff at bag check, and get warmed up.
Registration opens at 6:00 am.

WHAT TO BRING

  • Your ID
  • Towel and extra (dry) clothes
  • Adult Registration Waiver – Download online
  • Junior Race Waiver – Download online

WHAT TO WEAR

There’s no dress code, but you’ll be running in mud and water, climbing hills and mountains, under barbed wire and jumping fire. Our elites recommend: performance gear (NOT COTTON), water packs, compression underwear, Clif bars and energy gel.
Advice from experience: is to race in what you train in – new shoes on race day are NOT recommended.

WHAT DO YOU GET?

  • Finisher Medal
  • Finisher T-shirt
  • Free professional photos
  • Bananas at the finish line
  • Bragging Rights

SPECTATORS

Spectators are welcome to view and support Spartans at this Race. As a spectator, you will have access to the rocking Festival Area with “up close and personal” viewing of some of the biggest, baddest obstacles on the course, as well as the epic Finish Line. But that’s not all – we’ve got music, hands-on obstacle challenges, local food/ beverage vendors and sponsor giveaways available throughout the day.

Spectator Entry fees

(payable on site):
Adult: 2 Bahraini Dinars
Juniors (under 12): Free


READY. SET. SWEAT.

Consider this a survival guide. This is the break down the fundamentals needed to be successful at each of the Signature Spartan Obstacles.

BARBED-WIRE-CRAWL-2Barbed Wire Conditioning WOD 1.0

  • WARM-UP 00.30
  • Dynamic warm-up – 3 movements x 2 at 25 yards each.
  • Jump rope/jog 5-10 minutes. Work up a sweat.

BARBED WIRE CRAWL

To be successful at the barbed wired crawl you need to:
Be agile and mobile.
Perfect staying low.
Practice bear crawls.
Not overuse a single side; that can lead to cramping.

MAIN SET

4 x 25 yard bear crawl. Forward and backward. Recover as needed. Mountain climbers 1 minute. Repeat 3 times. 1 minute plank. Repeat 3 times. 4 x 25 yard army crawl. Rest 30 seconds to 1 minute between exercises. Repeat main set 2-3 times. COOL DOWN

WALL CLIMB

Wall Climb Conditioning WOD 1.0

  • To be successful at the Wall Climb you need to:
  • Be strong and nimble.
  • Jump, grab, pull, and maneuver (in that order).
  • Master explosive movements.
  • Consider racing with a team.
    Note: if you cannot perform pull-ups or dips, revert to “jumping” versions of each

WARM-UP 00.10

Dynamic warm-up – 3 movements x 2 at 25 yards each. Jumping jacks/jump rope/jog 5-10 minutes. Work up a sweat.

MAIN SETBARBED-WIRE-CRAWL

  • 1 minute box jumps. 1 minute mountain climbers.
  • Repeat 3 times.
  • 1 minute dips.
  • 1 minute pull-ups.
  • Repeat main set 3-5 times.
  • COOL DOWN

ROPE CLIMB

  • To be successful at the Rope Climb you need to:
  • Work on your grip.
  • Hang a rope in your back yard.
  • Throw a towel over a pull up bar frequently and hang to improve your grip strength.

WARM-UP

  • Dynamic warm-up – 3 movements x 2 at 25 yards each.
  • Jump rope/jog 5-10 minutes.
  • Work up a sweat.

MAIN SET

1 minute pull-ups 1 minute mountain climbers 1 minute sit ups Rest 30 seconds after each exercise. Repeat main set 3-5 times. COOL DOWN

HERCULES HOIST

To be successful at the Herc Hoist you need to:

  • Drape a towel over your pull up bar and do pull-ups gripping the towel
  • Strengthen your core Work to keep yourself rooted to the ground
  • Drag heavy objects with a rope, or even having a tug-o-war with friends.

WARM-UP

  • Dynamic warm-up – 3 movements x 2 at 25 yards each.
  • Jump rope/jog 5-10 minutes. Work up a sweat.

MAIN SET

  • 1 minute squats
  • 1 minute pull-ups
  • 1 minute hanging leg raises
  • 1 minute sit ups
  • Rest 30 seconds after each exercise.
  • Repeat main set 3-5 times.
  • COOL DOWN

BUCKET BRIGADE

To be successful at the Bucket Brigade you need :

Fill a bucket and lug it around on race day try to carry the bucket the entire distance without resting if you do need breaks, commit to carrying the bucket very specific distances and stick with those targets (look for rocks, trees, stumps, for reference) interlock your fingers as this will add considerable strength to your grip.

WARM-UP

Dynamic warm-up – 3 movements x 2 at 25 yards each. Jump rope/jog 5-10 minutes. Work up a sweat.

MAIN SET

  • 1 minute bodyweight squats
  • 1 minute planks
  • 1 minute sandbag or bucket carries
  • Rest 30 seconds after each exercise.
  • Repeat main set 3-5 times.

COOL DOWN Stretch

For more information:

www.spartanarabia.com

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