Time
for some obstacle training. This time we will work endurance and strength. Many
obstacle races feature events that may remind veterans of military training.
For example, the rock or sand bag carry may remind some of the Army Special
Forces, monkey bars may be reminiscent of basic training, while the log carry
has a Navy Seal flavor.
It's
important to research the type of race you plan to enter. Be it the Spartan Race,
Tough Mudder, Warrior Dash, Moonshine Mud Run or other obstacle challenge each
race features its own brand of obstacle. Visiting race websites and getting the
low down on obstacles is a smart move.
In
the meantime, here is a pretty general obstacle challenge workout that will
help you crush the course.
Stretch
Elliptical
for 25 minutes. Set the resistance half way, keep the speed at least 6mph and
select a hill workout. When you hit the 15 minute mark, do four or five minutes
in the reverse direction, then change direction for the remainder of the
workout. Keep it challenging and tough...
While
your lungs are screaming and your legs aching:
Farmer
carry-Walk 20 feet with single dumbbell hanging from your hand then switch arms
and walk 20 feet. (work up to 1/2 of body weight total). This exercise mimics
the water can / sandbag / log carry and does incredible core strengthening. Keep in mind that a 5 gallon water can weighs approximately 35 pounds.
10
Jeffreys (named after the author…burpees with two pushups per rep). You need a
good exercise to simulate climbing up and over obstacles.
20
sit-ups
Walk
20 feet with dumbbells (try to work up to 1/2 body weight for each dumbbell).
This exercise mimics the water can / sandbag / log carry and does incredible
core strengthening.
10
Jeffreys (burpees with two pushups per rep). Is a great exercise to simulate
climbing up and over obstacles.
20
leg lifts (lay down, lift your legs 90 degrees, then push your feet lifting
your hips)
Walk
20 feet with dumbbells (try to get one half of body weight total). This exercise
mimics the water can / sandbag / log carry and does incredible core strengthening.
10
Jeffreys (burpees with two pushups per rep). You need a good exercise to simulate
climbing up and over obstacles.
20
twisting crunches (bring bent Knee up to meet opposite elbow count of 10 per
side)
Stretch
 |
Monkey Bars from Army Physical Readiness Training |
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