Obstacle Race Training-02/05/13

Let’s get ready for obstacle racing. It’s already February and racing has begun in earnest. I plan on beginning my season in March, so just another 45 days. That means I have about 30 days of intense training before I begin to taper off.

Here is a good workout to simulate a 5 k obstacle race with 12 obstacles:

• Stretch
• Run ¼ mile
• Jump or climb over a 3 foot obstacle x 2
• Run ¼ mile
• 10 Jeffreys (burpee with 2 push-ups)
• Run ¼ mile
• 20 mountain climbers (start with left foot forward and count every time left foot comes forward)
• Run ¼ mile
• 10 jumping lunges (start with left foot forward and count every time left foot comes forward)
• Run ¼ mile
• 10 burpees with push-ups
• Run ¼ mile
• 15 body weight squats
• Run ¼ mile
• 20 mountain climbers (start with left foot forward and count every time left foot comes forward)
• Run ¼ mile
• 10 burpees with push ups
• Run ¼ mile
• 15 body weight squats
• Run ¼ mile
• 20 mountain climbers
• Run 1/2 mile
• Jump or climb over a 3 foot obstacle x 2
• Finish run
• Dumbbell Farmer Carry with ½ body weight (1/4 body weight in each arm)
• 10 pull-ups with leg lifts
• Stretch

This is a great simulation or substitution for a real 5k obstacle race. Whether getting ready for the Spartan, Tough Mudder, Moonshine Mud Run, Warrior Dash, or other obstacle, you get out of it what you put in training. Make it count!

**Here's how to do the Mountain Climber (from Army Physical Readiness Training)

EXERCISE 3: MOUNTAIN CLIMBER

Purpose: This exercise develops the ability to quickly move the legs to power out of the front leaning rest

position (Figure 6-87).

Starting Position: Front leaning rest position with the left foot below the chest and between the arms.

Cadence: MODERATE

Count:

1. Push upward with the feet and quickly change positions of the legs.

2. Return to the starting position.

3. Repeat the movements in count 1.

4. Return to the starting position.

from Army Physical Readiness Training