Probably the most difficult Spartan Race Obstacle for me is the bucket brigade. The grip on the bucket is awkward. The bucket itself is awkward to carry. And the strain it puts on the body is pretty hard to recreate. That is why I made my own bucket, on my previous post here, to practice this obstacle. It is a killer workout as well.
First get your bucket and either find a treadmill or a hill you can run up for at least 30 seconds. The incline should be around 5-15%, depending on your liking. Next follow the workout:
Here is my warm-up
Run with bucket 30 seconds to 1 minute
Rest double the amount of the working set. If you are on a hill walk down the hill and rest the remainder of the time
Repeat 10-20 times
After this workout you will really see what you will need to strengthen for this obstacle. In addition it will help you find the grip that works best for you. I hope you enjoy it!!
After the Spartan World Championship Race, I realized how important it is to perform a great warm-up. Especially when the weather outside is cold. In the past, I would perform this short less than 5 minute warm-up before races. I was doing well so I thought it was working just fine. The the championship race hit me with the cold conditions and I knew I had to change something up for the colder race seasons. Below is my warm-up I do for all my workouts and my races. It has really helped me prime myself for physical activity.
5 minute jog
Lateral leg swings (8-10 each leg)
Forward and back leg swings (8-10 each leg)
20 body squats
Knee up and grab lunge (5 each leg)- Standing, Pull your right knee to your chest with your arms. Next, go into a forward lunge with your right foot in front. Repeat using your left leg.
Knee massage (30 seconds each knee)- with your thumbs massage all around your knee caps.
I love doing this warm-up before my workouts. It makes me confident that my muscles are ready to go. I implemented it shortly after I would get hip pain during my runs. The hip pain shortly subsided. I hope it works great for you as well!