Grip Strength Workout & Blizzard Time!


Wednesday: 3m easy 9:30/pace, 40 min upper body (pics below!)

Thursday: 7m easy 8:44/pace

Friday: 2m easy 9:40/pace, 30 min legs + shoulders

I’m sharing a workout i’ve done 3x since Jan 1st. I absolutely love it and it’s prepping me for the Spartan Beast and unassisted pull ups. The number one thing i’ve heard from people who’ve finished an obstacle course race is to work on grip strength. I will be pulling myself out of mud pits by a rope, carrying large pieces of wood on my shoulders and buckets of rocks up and down hills during this race. My grip cannot be weak during any of these events. I’m happy to note that my grip is getting stronger week by week and workouts like the one i’m sharing is actually fun and works grip like no ones business. (Side note: my clients tell me that my version of “fun” is not very accurate.)

5 Rounds
Rope pull ups & downs 5x up & downย 
Walk out pushups 10xย 
Offset Farmer’s Walk (or suitcase carry)

Rope Pull ups/downs (I tied a battlerope to pullup handles on a sturdy machine): Start in a laying position and use your arms to climb upward. When you get your body off the floor, raise your hips into a plank position and climb until standing. Reverse the move and slowly lower yourself all the way back to the floor.

Walk Out Pushups: Start in a standing position. Keep your legs as straight as possible and reach for the floor.

Then walk your hands into a tall plank position, do a pushup (or multiple for a challenge), then reverse the move and walk your hands back to your feet and return to standing.

Offset Farmer’s Walk (offset uses one weight, forcing your stabilizing muscles to work)- Pick a weight that is difficult for you to walk 50-100m. Stand tall with your weight, shoulders back & down, core tight. Walk for a chosen distance (mine was across the room & back) then switch hands with the weight & repeat.

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I love workouts that don’t involve a ton of thinking and don’t feel like a traditional workout. This is like, pull yourself up, lower yourself down…do pushups, walk with a heavy weight. I love it. I love functional training!

Now to the snow. Wednesday the DC area got an inch of snow and it was totally embarrassing how many accidents, delays (6-7-8-9 hours of people trying to get home on the beltway!). I was extremely thankful I’m only a few minutes away and didn’t have to deal with the craziness. I am also thankful my gym is next door to a beer/wine store.. don’t mind if i do!

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But i did get to walk outside in the nice quiet neighborhood and experience LE’s first time walking through snow. It was adorable ๐Ÿ™‚

How’s the weather near you?

What is your favorite kind of workout (other than running yo!)?

Author: She's Going the Distance


18 thoughts on “Grip Strength Workout & Blizzard Time!

  1. I am dealing with the snow right now! I am about 1.5 hours outside of DC in MD. Bleh…hate it!

    I heard about all the beltway accidents. I think I heard there were about 200 total!!!

    Lindsey aka Freckles

  2. I’m in Manhattan where they cancelled my race this weekend, and apparently we are at six inches already, hasn’t stopped yet ๐Ÿ™‚

  3. Cold and sunny out in western NY, hard to believe everything in NYC is shut down and we are just hoping to get Danny back safely tomorrow since his new semester starts on Monday!

    Couldn’t see the IG thing of LE eating snow, but remember seeing it before ?

    It can get scary dangerous with snow and ice on the road, especially in places where it doesn’t usually happen. We had a quick storm two weeks ago that dropped ice before snow and there were a bunch of accidents even with people who know more about driving in it! Better to sit inside with a fire and wine and a blanket. ๐Ÿ™‚

    • did Danny get back alright? When the roads are bad i stay inside ( i trust myself driving, but not any of these dmv people.)

      • He just (like 5 minutes ago) texted that he’d entered the Lincoln Tunnel so they should be to Penn station pretty soon! Thanks for asking … And yeah, when it gets bad it is better to not chance it!

  4. We are going to have the biggest shoveling muscles ever after all this. ๐Ÿ™‚

  5. Looks like an awesome workout! And yes can’t believe how devastating 1 inch of snow can be to some places! Good luck!

  6. In Ohio we aren’t getting any snow. I wish we were. We are total snow lovers at my house and we haven’t been able to go sledding or anything like that. I’d love a nice Level 3 snow emergency right about now (all schools & businesses are closed)!

  7. That workout looks insane. I should definitely try something similar, my upper strength is non-existent.. I live in Wales so the weather is surpsisingly warm here at the moment and it never really snows. Lucky I went to visit home few weeks back (Finland) and experienced my share of snow and cold there for this year. Ready for the spring now ๐Ÿ™‚

  8. I was driving back from Virginia on Wednesday evening and was glad to make it home before it really started snowing! I’m sure you got in some good strength training to prepare for your Spartan race from all the shoveling this weekend!

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