This week’s WOD (workout of the day) highlight is all about grip strength and speed work on the track.

The former can be easily done by finding a pullup bar, olympic rings or grip board (pictured below) – anything that would allow you to use your bodyweight in a dead hang position to train your grip.

The basic protocol gritcamp editor Helena followed to train her grip strength:

  • 5 Dead hangs with varied grip depth on the board until failure
  • All times recorded


In addition to that we are focusing on improving our racing running speed. In just a month it’s going to be Helena’s first competitive race in Italy (Spartan Sprint Orte).

Protocol for Speed Work:

  • 8 x 200m dashes at 90% HRM
  • Followed by 1 minute brisk walk/slow pace run (below 70% HRM)


The key here is to avoid “bonking” while doing your first efforts. To keep your mitochondria firing up during 8-10 speed work repetition you will need to balance your speed out.



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