Obstacle Race Training-6/18/13

Hotel workout:

Cool swag 

Our hotel is in a suburban area and has room to run. Hopefully you'll have the same luxury. Just be cautious that traffic may have differing patterns than your hometown. Be safe.

Warm up:
20 push-ups
20 sit-ups
Walk down 5 flights of stairs
Stretch

Main set:
Run between 2 and 3 miles.

Walk up and down 5 flights of stairs
Swim laps for 20 minutes. Concentrate on different muscle groups.
Walk up 5 flights of stairs

50 sit ups
30 flutter kicks
20 bicycles

Plank for 2 minutes
Side plank for 1 minute
Side plank for 1 minute

50 sit ups
30 flutter kicks
20 bicycles

Cool down:
Stretch

Obstacle Race Training-1/17/18

Most of the south is enjoying warm sunshine. Great day to go and run. Find a 2.5 mile route and get to it. This is a great workout that incorporates up to 11 obstacles. Most 5k mud runs involve 12 obstacles, equivalent to one every quarter mile. This gets you ready to test your lungs for the run / obstacle / run pattern so familiar to obstacle athletes. Enjoy!

• Run .5 miles
• High crawl or bear crawl for 50 feet
• Run .75 miles
• 15 burpees with push-ups
• Run .75 miles
• High crawl or bear crawl for 50 feet plus
• 10 burpees with push-ups
• Run .5 miles
• leap over 3 foot obstacle 2x
• Cool down walk for 2 minutes
• Plank for 2 minutes
• Rest for 20 seconds
• Left side plank for 1 minute
• Rest for 20 seconds
• Right side plank for 1 minute
• Stretch
• Extra
• 3 x chin-ups to muscle failure (with leg lifts)

Need a place to do chin-ups and dips?

Obstacle Run Training-01/01/13

Happy New Year!

You’ve probably made some wonderful resolutions and we hope Run in Mud exercises are part of that goal to complete obstacle races.

Here is today’s exercise:

• 10 push-ups
• 10 sit-ups
• Stretch
• Backpack with around 1/3 of body weight for two miles
• 11 pull-ups with leg lifts
• 11 chin-ups with leg lifts
• 11 alternate grip pull-ups with leg lifts
• Rest
• 20 wide hand push-ups
• 20 leg lifts (while laying on the ground)
• 20 close hand push-ups
• 20 4 count scissors kicks
• 20 push-ups with upper torso elevated (bed, table, rail, etc.)
• 40 crunches

Rest and enjoy the rest of the day 

Obstacle Run Training- 12/31/2012

Happy New Year’s Eve.

It’s a great time to hang out with the family, go for a hike, bike ride, wrestle with the kids, pick up sticks in the yard or all the above.

However, if you have time, here’s a great workout.

• 100 burpees as recommended by the Spartan Race Workout of the Day. It’s done as follows:
• 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
• Then if you’re still feeling energetic add:
• 2.5 mile run or 2 miles on the elliptical
• 5 chin-ups
• 5 pull-ups
• 5 alternate grip pull-ups

Have fun…