Run in Mud Obstacle Race Training-7/8/13

Pull ups and other Obstacle Race Training

exercises here

Take a day from the normal work out and focus on your trunk. This just means your workout is pretty much a muscle failure or at least a maintenance day. No running…

Arms and shoulders

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

Climb a wall with a rope 3 x up and down (I used a 9 foot wall connected to my children’s pay set. You can see a demonstration here)

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

Legs, arms and core

10 burpees with push ups

15 burpees with push ups

15 burpees with push ups

15 burpees with push ups

Legs

10 box jumps x 2

Trunk

10 crunches

10 side crunches

10 side crunches

20 bicycles

20 flutter kicks

40 crunches

30 flutter kicks

10 leg lifts

20 bicycles

Plank for 2 minutes

Side plank for 30 seconds

Side plank for 30 seconds