Run in Mud Obstacle Race Training-9/28/15

Taking an extra run day break to fully recover from this weekends race. Tomorrow I'll hit the road with a sprintful 5 miles and some light obstacles. The key to this week is to maintain peak fitness before tapering next week. I have the 2015 Warrior Dash World Championship on 10 October and I want to be ready to go.

Walk 2 miles
Do the following workout 3 times:

Pull up grips from US Army Physical Readiness

squat, curl, and shoulder press exercise (Dumbbell squat +Dumbbell curl+Dumbbell shoulder press= 1 repetition). Do a total of 10 repetitions.

Then: 

• 8 pull ups with leg lifts
• 8 alternate grip pull ups with leg lifts
• 8 pull ups with leg lifts
• 8 chin ups with leg lifts

Then:
Do the following circuit 2 times:

• 1 x 6 inch balance beam x 2
• 18 foot rope climb (no legs) 
• 5 Cannon Ball pull ups
• Cinder block sled pull x 2
• Spear throw 3 x each arm

Finally: 

10 spider man push ups x 3

Plank for 2 minutes

Side plank each side for 1 minute

Build your own obstacle course:

                                                 

Run in Mud Obstacle Race Training-9/13/15 Weekend Edition

Great for pullups

This weekend I build a rickety balance beam. While finishing up my run, I found a pile of 1 x 6 boards. I grabbed two and threw them over my shoulder and walked .25 miles home. I then made some stakes, drove them into the ground and screwed 6 foot lengths of board to the stakes. Together I have 12 feet of balance beam. The boards are a few inches off the ground so they wobble a lot. Perfect practice for the Spartan Sprints and Savage Races.

6 pull ups with leg lifts x 2

Do following circuit 2 x

Rope climb

6 pull ups with leg lifts

Cinder block sled pull

Balance obstacle

Throw spear 5 times with each hand. Pick a tree and pace off 20 steps. The object is to hit a small target. In a Spartan Race, you must hit a large roll of hay. Practice hitting a small area so that you won't miss the big roll of hay.

These are great for your grip:

Run in Mud Obstacle Race Training-9/11/15

Warm up:
Walk 1 mile

Main set:
Run 4.1 miles
10 walking lunges each leg
10 side lunges each leg
10 walking lunges each leg

Balance on curb for 25 feet x 2

Carry 20 pounds on shoulders for .5 miles

Cool down:

Throw spear 5 times

Run in Mud Obstacle Race Training-5/26/15

Warm up:
Stretch
Rotate

Main Set:
Run a 10k
Along the way do the following three times:
Run along curb for balance for 20 feet x 2
Leap over 3 foot fence x 4
6 pull ups with leg lifts
10 box jumps
Monkey bars

Cool down:
Walk .5 miles

Leap over

Pull ups anyone?

Monkey bars in the back

Nice curb for balance

Run In Mud Obstacle Race Training-3/6/15

Run 6.2 miles at a moderate pace.

•  4 mile mark,  do 10 burpees
• 4.5 mile mark, 10 burpees
• 5 mile mark, 15 burpees
• 5.5 mile mark, 15 burpeeS
• 6.2 mile mark, 18 foot rope climb with 5 pull ups x 2

Rope climb from Army Physical Readiness Manual

Run in Mud Obstacle Race Training-12/17/13

Today's workout is going back to the hills. Let's revisit our neighborhood hill route with a run through the steep slopes of the neighborhood (or find a hilly place). Take time at one of the steepest hills to do a repeat event. Run up and down the hill five times and do 10 burpees at the top each time.

I run a one mile warm up through a hilly course and stop at a steep hill. Then sprint up a quart mile ascent do 10 burpees then back down. Do this 5 times.

Along the route, run a few dozen yards on the curb to prepare for those balance obstacles.

Run back home up and down the hills then add these exercises in:

50 meter sprints or play tag
Race around the house
Pull ups with leg lifts to muscle failure on the swingset

Stretch

Until I write my Run in Mud book, check this one out:

Run in Mud Obstacle Race Training-6/25/13

Find motivational swag at 

www.cafepress.com/redbikepublishing

92 degrees and very hot. Be careful today on the workout. I decided to sleep in and work out in the afternoon. I chose to go to the track with an obstacle course. It is well shaded, has a water fountain, but still very hot and challenging physically and mentally. I chose to focus on the run and work in fewer obstacles. Where I would normally go 3.5 and do each obstacle twice, I ran 3.1 and did the obstacles one time each. Some obstacles were too hot to the touch and I chose to do burpees instead. I ended up doing 70 burpees where I intended to do 60.

Workout for 1/4 mile track.

Warm up:

1 lap

15 burpees

1 lap

15 burpees

1 lap

15 burpees

1 lap

15 burpees

Main set:

1 lap

Climbing obstacle

6 pull ups with leglifts

1 lap

Monkey bars

Balance obstacle (balance beam)

1 lap

6 pull ups with leg lifts

Tire obstacle (run through tires

1 lap

Ring monkey bars

Jump over 4 foot wall

1 lap

Ring monkey bars

6 pull ups with leg lifts

1 lap

Parallel bars (too hot substituted 5 burpees)

Incline ring obstacles

1 lap

Rope climb

1 lap

2 x monkey bars

5 burpees

Cool down:

Walk 1 lap

Check out this book:

Run in Mud Obstacle Race Training-5/31/13

Now, we go back to the track. Since my neighborhood is hilly, I wanted to do some track workout. I also wanted to make sure I got my obstacles in as well. The setting is a quarter mile track with 8 lanes and I spend most of my time on the outer five lanes.

Here's a great workout:

• Stretch
• Run 2 laps

Begin obstacle course 4 obstacles per lap

• 6 pull ups/leg lifts
• tire run
• 2 x monkey bars with hanging rings
• 4 foot wall
• 1 lap
• 2 x monkey bars with hanging rings
• 6 pull ups/leg lifts
• 2 x Parallel bars
• 2 x incline monkey bars
• 1 lap
• Rope climb
• 1 x balance beam
• 2 x monkey bars
• 6 pull ups/leg lifts
• 1 lap
• obstacle climb (incline ladder)
• 6 x pull ups/leg lifts
• tire run
• 2 x monkey bars with hanging rings
• 1 lap
• 4 foot wall
• 2 x monkey bars with hanging rings
• 6 pull ups/leg lifts
• Parallel bars
• 1 lap
• Incline monkey bars
• Rope climb
• 1 x balance beam
• 2 x monkey bars
• 1 lap
• 6 x pull ups/leg lifts
• 1 lap
• obstacle climb (incline ladder)
• 3 laps
• Stretch

From FM 7-22

You can find these obstacles and more in:

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Obstacle Race Training-3/26/13

Warm up:

Ride your bike through the trails. Try to go a few short miles

Main set: 

• Run two miles with intermittent sprints
• 20 box jumps
• 50 crunches
• 50 crunches
• 30 back scratchers
• 30 back scratchers
• 20 bicycles
• 20 bicycles
• 20 leg lifts
• 20 pelvic lifts (legs at a 90 degree angle, lift pelvis
• 20 bicycles
• 40 crunches

Stretch

Balancing obstacles are challenging. Find some here