Obstacle Race Training-01/11/13

Warm up:

Stretch

Run 5 miles. Take advantage of grass, trail and field conditions to prepare for obstacle race settings. Sprint the last mile in the following manner:

Sprint-count every time left foot strikes ground. Sprint for a count of 20.

Run-for a count of 60.

Repeat for last mile.

Main set:

Move to a track or obstacle course for a mile run with obstacles

Work in four obstacles per lap as follows sprinting on the straight ways and jogging on the curves:

If you are too tired or not able to work an obstacle, perform five Jeffreys (burpee with two push ups for each one).      

·        Eight foot tall ladder obstacle to climb over

·        Chin up bars (5 pull ups with leg lifts)

·        Tire trot

·        Rings (monkey bars)

·        Run a lap

·        Five foot wall

·        Rings

·        Chin up bars (5 pull ups with leg lifts)

·        10 Incline sit ups

·        Run a lap

·        Incline rings

·        Parallel bars

·        Rope climb

·        Balance obstacle

·        Run a lap

·        Monkey bars

·        Chin up bars (5 pull ups with leg lifts)

·        Run a lap

Cool down:

Stretch

Build your own obstacles. Here is an obstacle from US Army Physical Readiness Training