Tyrolean Traverse Training

Tyrolean Traverse Training


One of the most formidable obstacles on the Spartan circuit, Tyrolean Traverse requires you to use balance, strength, and determination to crawl along a rope, ring a bell, drop into the water and swim to shore.

Racer Instructions:

  • Athlete must traverse the rope and ring the bell. If on top of the rope, feet may touch
    the water. If underneath the rope, feet may not touch the water.

Failure Modes:

  • Not ringing the bell.
  • Feet touching the water if underneath the rope.

Failure Penalty:

  • 30 Burpees

Skills needed:

  1. Grip Strength
  2. Core Strength
  3. Coordination and Agility

Muscles worked:

  1. Wrist flexors and fingers
  2. Lats, rhomboids, and scapular stabilizers
  3. Hips
  4. Core

Most Important Exercises:

  1. Pull Ups
  2. Body Rows
  3. Spider Push Ups or Mountain Climbers
  4. Bear Crawls
  5. Band Pull Aparts
  6. Knees to Elbows
  7. Hollow Holds

Tips for Success:

For most, success with the Tyrolean Traverse comes down to grip strength. In training, we must appreciate the fact that the obstacle requires a lot of strength and coordination yet is also often late in the race and can be a far longer distance than exercises we may have used to prepare for it. So be prepared with a lot of long duration grip strength, up to 5-6+ minute sets of heavy grip training, then, use a “sloth crawl” to make your way to the cowbell! For the sloth crawl, you will want to wear calf sleeves to protect your legs, and then crawl below the wire using your hands to pull you and your rear ankles/lower legs to anchor you onto the wire. Always crawl with opposing limbs, move as fast as possible to reduce total energy expended, and remain tight.