Obstacle Race Training-3/13/13

The elliptical machine again. This a great workout and will serve as a change of pace from running. Though not running, it is a good way to increase strength, endurance and cardio necessary to devour obstacles on the course.  Race season starts soon, so let's workout different muscles while resting the ones we've worked.

Do 25 minutes on the elliptical. Set the machine for random hills and at least level 6 of 10 for resistance

Attempt to do at least 2.5 miles in the 25 minutes. Then:

• 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

 

 

Obstacle Race Training-02/03/13

I only intended to do a small workout, but was soon overcome by good feelings. So I kept it up and added more to it. I worked out the chest and shoulder muscles for those monkey bar and wall climb events, the abs for endurance and a very hilly sprint laden 3-

4 mile run for that extra boost when needed.

Stretch

Chin-ups to muscle failure

Rest

Pull-ups to muscle failure

Rest

Alternate grip chin-ups to muscle failure

Rest

30 body weight knee bends

Rest

20 body weight knee bends

Rest

Push-ups to muscle failure (close hand)

Rest

Push-ups to muscle failure

Rest

30 leg lifts from chin-up bar (work it in with chin-ups if you can)

Rest

40 crunches

Rest

15 leg lifts with hip elevation (supine)

Rest

15 leg lifts with hip elevation (supine)

Rest

30 scissors kicks

Rest

30 scissors kicks

Rest

20 supine bicycles with alternate knee to elbow touch

Rest

20 supine bicycles with alternate knee to elbow touch

Rest

20 crunches with straight leg lifts

Rest

20 crunches and bring knees to chest

Rest

20 scissors kicks

Rest

40 crunches

Rest

20 leg spreaders

Rest

20 dips on coffee table

Rest

20 dips on coffee table

Run 3-4 miles (if you can, work some hills in there)

Stretch

Obstacle Race Training-01/08/13

Run 3.5 miles through the trails. If you don’t have a trail, run in a pasture, through the neighborhood or somewhere with grass landscape to get you used to obstacle course running. Of course if there is mud, even better. That’ll help you get ready for the tough mudder, dirty girl, moonshine mudrun, run for your life, warrior dash, Spartan run and other obstacle runs. After your run immediately:

• Push-ups to muscle failure
• Sprint crawl for 20 seconds
• Push-ups to muscle failure
• Sprint crawl for 20 seconds
• Push-ups to muscle failure
• Finger tip pull-ups with leg lifts to muscle failure
• Finger tip chin-ups with leg lifts to muscle failure
• Stretch

Build your own chinup bars from Army Physical ReadinessTraining book. Get yours here

Obstacle Course Training-01/07/13

The gym may be full of resolutionaries, but the streets and fields are wide open. So, forget the free weights, go outside and do a great workout. Here’s a good one:

• Run 4 miles
• Every half mile do 10 burpees with pushups (total of 80)
• Last half mile-sprint 10 seconds run 30 seconds until finished
• Pull-ups with leg lifts to muscle failure
• Chin-ups with leg lifts to muscle failure
• Alternate grip pull-ups with leg lifts to muscle failure
• Pull-ups with leg lifts to muscle failure
• Chin-ups with leg lifts to muscle failure
• Alternate grip pull-ups with leg lifts to muscle failure

Run off the beaten path, leave the road, even if it means running through neighbors’ yards. Be sure to run AROUND mailboxes and fences. People will take notice of your burpees, but who knows, you might inspire them.

Motivational Obstacles courtesy of Army Physical Readiness book.

Obstacle Race Training-1/5/13

Work in the yard for a few hours. It’s a good day to keep up with heavy weight chores that require lifting, racking, pushing a lawn mower and etc. Make sure to work vigorously and with purpose. If possible, fill a wheel barrow with rocks and bricks or something heavy enough to weigh it down. Sprint while pushing it up an incline and repeat a few times.

then: 

• Chin-ups with leg lifts to muscle failure
• Rest
• Pull-ups with leg lifts to muscle failure
• Rest
• Alternate grip pull-ups with leg lifts to muscle failure

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-12/21/12

It’s Friday and gotta get down. Get ready for the weekend with this short but intense strength, endurance and cardio workout.

Begin with some mild stretching.

Run 2 miles or go for 20 minutes on the elliptical, then:

3 sets of 10 squats and dumbbell press

Rest for 10 seconds between sets

50 crunches

3 sets of lunges with dumbbell curls

Rest for 10 seconds between sets

50 crunches

3 sets of 10 burpees

Rest for 10 seconds between sets

That’s it. If you have time and the equipment, try these obstacles from Army Physical Readiness Training: