Sprints and Obstacles

For the short term, I preparing for the Spartan Beast, October 21 near Atlanta, GA. I'm trying to increase running endurance to be able to strongly handle hills over the miles. I'm also trying to build lifting and gripping strength to be able to negotiate obstacles while my heart rate is 180+ and palms are sweaty.

For long term planning, I'm training to compete in Tough Mudder X in Atlanta, GA 2018

5 x 5 pull ups with leg lifts

Run 2.5 miles as follows:

200 m sprint

5 burpees and rest for time it took to run 200 m

400 m sprint

5 burpees and rest for time it took to run 400 m

600 m sprint

5 burpees and rest for time it took to run 600 m

800 m spring

5 burpees and rest for time it took to run 800 m

Repeat the run in reverse order. Be sure to work in some hills if possible. My course had 350 ft of eleveation

Then do the following 2 x:

3 x Hex bar squats or alternative, stand on elevated surface (I use a cinder block) and reach down to grasp 2 x 5 gallon water cans (total of 90#) Farmer carry water cans for 225 meters

10 x push press with sandbag (ground to overhead)