Not sure whether or not this is a workout for beginners, but this is what my son and I did this morning. He is 14 and has never really has had organized exercise except in school and therefore has not running base. However, he decided he wanted to run a Spartan Sprint with me. We didn't have much preparation time, but I figured I'd better get one in for him before winter because I figured he might lose interest before a spring event.
For the past few weeks we've been trying to build his running endurance from a mile to get him as prepared as possible for the Dec 4th Atlanta Spartan Sprint. I expect he'll have to walk a bit. Some areas we are focusing on are burpees (he'll do a lot of those because there is no practicing or re-doing obstacles), running, and getting strong enough for bucket brigade.
Here's what we did this morning:
Warm up:
Dynamic stretching and rotations
10 push ups
10 air squats
Main set:
1 mile run with 5 burpees every 1/4 mile
Do the following 3 x:
Sitting to standing rope climb (From a seated position, use a rope to pull yourself to a standing position)
5 air squats
Do the following 3x:
Carry heavy object to end of driveway and back (about 15 yards each way) (for heavy objects we carried a 5 gallon bucket filled with gravel and then 2 x 5 gallon water cans filled with water)
40 seconds of planking
Run 1 mile
After the above workout my son broke off and got ready for school. I continued my workout
Run 3.5 miles with hills
For first mile, 5 burpees ever 1/4 mile
Carry a heavy object for .2 miles (break up distance as necessary. I carried a section of log for .1 mile, rand a few miles and carried it for .1 miles)
- See more at: http://www.obstaclemaniac.com/jwbenne/activity/e3ea503c-88df-c807-3516-34f6620da3f4#sthash.JL4x7qY6.dpuf
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