Run In Mud Obstacle Race Training-7/21/15

Hot day out, so drink lots of water before and during the workout. Fortunately I have a wooded trail that I can run and it's really close to work. This week I am running in the evenings.

Morning work out:

Grab some dumbbells of moderate weight (I use 20 lbs). The following dumbbell workout should be accomplished as a cycle. 

Begin downward squat movement. On the way up, bring arms up to perform a curl. While arms are in top curl position, move to shoulder press, then bring dumbbells down to complete press, complete curl, and back down into squat. Do this for 10 repetitions.

20 v ups

10 squats

10 curls

10 dumbbell presses

20 v ups

Then go into squat, curl, press routine.

20 bent knee v ups

 

6 pull ups with leg lifts

 

Evening workout:

Run 4.1 miles

6 pull ups with leg lifts
Wall climb
6 Pull up/press up

6 pull ups with leg lifts x 3

 

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

Still icy, so no running yet. I am still getting ready for American Ninja Warrior. Here's a good workout in spite of no run...

50 pull ups with leg lifts. Do these in any style. I did:
10 pull ups 
10 alternate grip pull ups
10 chin ups
7 pull ups from straps x 3

6 single leg air squats each leg x 3

Rope climb

20 push ups x 3

L sit lift. Hold for 10 seconds. Repeat  4 x. (Sit on floor with legs extended in front. Put hands on floor at side. Lift body.)

Walk 3.2 miles

Run in Mud Obstacle Race Training-3/2/15

Run 5 miles for personal record.

Pull up / Chin up sets
ups to muscle failure
Rest 10 seconds
Alternate grip pull ups to muscle failure
Rest 10 seconds
Chin ups to muscle failure

Push up sets:
Close hand push ups to muscle failure
Rest 10 seconds
Push ups to muscle failure
Rest 10 seconds
Wide arm push ups to muscle failure

Push up Army Style

More Army exercises here:

Run in Mud Obstacle Race Training-7/21/14

Block Party! Oh yeah!
Run around your block in 1 mile increments and add the following exercises:

Warm up
Rotate 
Stretch
30 push ups
30 squats
25 jumping jacks
10 burpees

Main set:
Run 1 mile
20 burpees
Bear crawl

Run 1 mile
20 burpees
Bear crawl

Run 1 mile 
20 burpees
Bear crawl

Run 1.5 miles

7 pull ups with leg lifts
7 alternate grip pull ups with leg lifts
7 chin ups with leg lifts

10 pull ups
10 alternate grip pull ups
10 chin ups

Run in Mud Obstacle Race Training-6/9/14

I set my alarm for 5 am to begin my traditional Monday 6.2 mile run and obstacle workout. However, with the grumbling in the clouds, it sounded like another thunder storm on the way. One of many this weekend and of several more to come.

I rolled over to put the morning in the books and slept another hour.

Instead of a long run, I focused on my core and set about it after work. Modifying a workout routine is tough, especially when you start messing with your run fix, but I did what I had to do.

Sets of pull ups/chin ups/alternate grip pull ups until 50
30 leg lifts
Sets of pushups until 100
Sets of squats until 150
Plank for 2 minutes
Plank on each side for 1 minute
Plank on right side. Lift left arm all the way up and back and then to the floor and back behind you 10 times. Use weights if you can.
Switch sides
Do this two times

Feel free to mix up the sets in any combination.

Swim .25 miles

Run 1.3 miles.

Here's some cool run in mug swag:

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Run In Mud Obstacle Race Training-6/1/15

Block party!

It's been awhile since we celebrated and the summer is a great time for a block party. It's hot, humid and just ripe for a strenuous workout, but with short brake intervals. This block party involves a running hard for 4.5 miles with short workout sessions to provide relief from possible overheating.

Warm up:

Stretch

Rotate

30 push ups

15 lunges

15 side lunges   

10 air squats

Main set:

Run 1 mile

7 chin ups with leg lifts

Rope climb

10 air squats

Run 1 mile

5 burpees every 1/4 mile

7 pull ups with leg lifts

Rope climb

Run 1 mile

10 burpees

Run 1.5 miles

10 burpees

Cool down:

Walk

Stretch

Get more workout ideas here:

Run in Mud Obstacle Race Training-4/7/14

Run 6.4 miles
10 burpees
15 push ups
20 squats
20 push ups
20 squats
Plank for 4 minutes
7 pull ups with leg lifts
7 alternate grip pull ups with leg lifts
7 chin ups with leg lifts
Stretch

Run in Mud Obstacle Race Training

Need to keep your core strong. Who knows when some brute will pop you in the abs with a giant Q-Tip. 

Pull ups with leg lifts until muscle failure x 2

Alternate grip pull ups with leg lifts until muscle failure x 2

Chin ups with leg lifts until muscle failure x 2

Run a 10 k

30 air squats

Run In Mud Obstacle Race Training-3/24/14

Pull ups with leg lifts until muscle failure

Alternate grip pull ups with leg lifts until muscle failure

Chin ups with leg lifts until muscle failure
15 push ups

15 wide hand push ups

10 burpees

2 minute plank
1 minute side plank
1 minute side plank

Brisk 1 mile hike with 45 pound backpack

Run in Mud Obstacle Race Training-3/21/14

Block Party!!!

Run around your block and perform exercises along the way. My blog just happens to be 1.1 miles with some significant hills. It's a great work out.

Obstacle 1-Pull ups with leg lifts until muscle failure
Obstacle 2-10 burpees 
Obstacle 3-Rope climb

Run 1 lap around the block

Obstacle 4-Behind the neck pull ups with leg lifts until muscle failure
Obstacle 5-10 burpees 
Obstacle 6-Rope climb

Run 1 lap around the block

Obstacle 7-10 box jumps
Obstacle 8-Rope climb
Obstacle 9-10 burpees

Run 1 lap around the block

Obstacle 10-Run 25 yards on the curb
Obstacle 11-sand bag or backpack walk around yard
Obstacle 12- rope climb

Run 1 lap around the block

Run sprints between mailboxes for 1 mile

Run in Mud Obstacle Race Training-3/12/14

Endurance and strength training. This is another similar exercise that is familiar and easy to integrate into. Since I've been doing these exercises so long, they are easier to get into after an event like Spartan Race. 

5 pull ups with leg lifts
25 air squats
5 chin ups with leg lifts
25 air squats
5 alternate grip pull ups with leg lifts
25 air squats
15 push ups
25 sit ups
15 wide hand push ups
25 supine bicycles
15 close hand push ups
25 flutter kicks

Speaking of Spartan Race, Spartan Up! is here

Run in Mud Obstacle Race Training-3/3/14

Big race coming up Saturday; the 2014 Spartan Race Atlanta. I hope to see you there. If you can't make it, be sure to read the review to see what to expect on your next obstacle race.

This week I am cutting back to prepare to race. If you have a race coming up this weekend, then this is perfect for you. If you want a tougher workout, pick out one from earlier posts.

5 pull ups with leg lifts
15 air squats

5 alternate grip pull ups with leg lifts
15 air squats

5 chin ups with leg lifts
15 air squats

15 close hand push ups
25 sit ups

15 push ups
25 flutter kicks each leg

Stretch.

I'm driving to the Spartan Race with this sticker. My motivation, my bragging rights.

Order yours here. Show your pride

Run in Mud Obstacle Race Training-2/25/14

Obstacle 1: Chin ups with leg lifts to muscle failure
Obstacle 2: Chin ups with leg lifts to muscle failure
Obstacle 3: Chin ups with leg lifts to muscle failure
Obstacle 4: Alternate grip pull ups to muscle failure

Run 3.5 miles

Obstacle 5: jump over road hazards such as yard debris or recycle bins
Obstacle 6: balance on a curb
Obstacle 7: attack a hill

Obstacle 8: Pull ups to muscle failure
Obstacle 9: Pull ups to muscle failure
Obstacle 10 : Pull ups to muscle failure

Run in Mud Obstacle Race Training-2/24/14

Bragging Rights and Motivation
http://www.cafepress.com/redbikepublishing

Block Party

Time for a block party, run around the block and conquer some obstacles. In my case, the block is 1 mile, so I break it down this way:

Obstacle 1: Pull ups with leg lifts to muscle failure
Obstacle 2: Pull ups with leg lifts to muscle failure

Run 1 mile

Obstacle 3: 25 box jumps
Obstacle 4: Hang from bar or 4 x 6 pole or swing set bar. Traverse with your hands for 15 feet.
Obstacle 5: Chin ups with leg lifts to muscle failure
Obstacle 6: 10 burpees

Run 1/4 mile
Obstacle 7: 10 burpees
Run 1/4 mile
Obstacle 8: 10 burpees

Run 1/4 mile
Obstacle 9: 10 burpees

Run 1/4 mile

Run 1 mile

Obstacle 10: Rope climb

Obstacle 11: Hang from bar or 4 x 6 pole or swing set bar. Traverse with your hands for 15 feet.

Obstacle 12: jump over objects in road or trail

Obstacle 13: Rope climb

Obstacle 14: High crawl for 25 yards

Run 1 mile (sprint between mailboxes)
Obstacle 15: Spear throw 7 times

Run In Mud Obstacle Race Training-2/15/14

This is the Bennett Blast

In whatever combination, try to do 50 chin ups / pull ups, 100 push ups and 150 squats. Here's how I did it.

9 pull ups with leg lifts
25 air squats
5 Pull ups with leg lifts
25 air squats

9 chin ups with leg lifts
25 air squats

5 chin ups with leg lifts
25 air squats

9 alternate grip pull ups with leg lifts
7 lunges each leg
7 side lunges each leg

5 alternate grip pull ups with leg lifts
7 lunges each leg
7 side lunges each leg
8 pull ups with leg lifts 

25 push ups

25 close hand push ups

10 wide hand push ups

10 wide hand push ups

10 push ups

5 burpees

5 burpees

5 burpees

10 push ups

This ends up to be a little more than the goal, but you get the picture.

Run in Mud Obstacle Race Training-2/11/14

Pull ups with leg lifts to muscle failure
Alternate grip pull ups with leg lifts to muscle failure
30 wide leg air squats
Chin ups with leg lifts to muscle failure
30 wide leg air squats
Pull ups with leg lifts to muscle failure
30 wide leg air squats
Alternate grip pull ups with leg lifts to muscle failure
30 wide leg air squats
Chin ups with leg lifts to muscle failure
30 wide leg air squats

Wide arm push ups to muscle failure
50 flutter kicks (1 count every time left leg goes up)
Close hand push ups to muscle failure
20 supine bicycles (1 count every time left leg goes forward)
Close hand push ups to muscle failure
20 supine bicycles (1 count every time left leg goes forward)

Brisk walk with heavy back pack for two miles. Jog frequently between mailboxes

Run in Mud Obstacle Race Training-2/5/14

No, time to work out? No way, you've got time. Here's a quick workout that is short but powerful.

Pull ups with leg lifts until muscle failure
Alternate grip pull ups with leg lifts until muscle failure
25 wide leg body weight squats
Chin ups with leg lifts until muscle failure
25 wide leg body weight squats
Pull ups with leg lifts until muscle failure
Alternate grip pull ups with leg lifts until muscle failure
25 wide leg body weight squats
Chin ups with leg lifts until muscle failure

Wide arm push ups to muscle failure
Close hand push ups to muscle failure
Push ups to muscle failure

Run in Mud Obstacle Race Training-1/30/14

Don't let this winter fool you, warm weather will be here soon and the March races are lined up for your participation. Stay focused and let promise of crawling through warm much feed your motivation. Ready for Warrior Dash, Spartan Race and Tough Mudder? Here we go:

Warm up:
Brisk 1 mile walk

Main set:
8 pull ups with leg lifts
6 pull ups with leg lifts
5 alternate grip pull ups with leg lifts
5 alternate grip pull ups with leg lifts
5 alternate grip pull ups with leg lifts
10 chin ups with leg lifts
5 chin ups with leg lifts

leg lifts/flutter kicks leg spreaders for 30 seconds
leg lifts/flutter kicks leg spreaders for 30 seconds
leg lifts/flutter kicks leg spreaders for 30 seconds

Run in Mud Obstacle Race Training-1/28/14

Looks like a burpee

It's cold, but try to get out there. Much of this exercise can be performed indoors.  Once you are warm enough, head outside for the run. This is a great workout, but do what you can. If you're more fit, add more reps. If you are beginning, challenge yourself to do what you can.

A total of 50 repetitions of any combination of pull ups chin ups and alternate grip pull ups with leg lifts
100 air squats
50 side lunges each leg
50 forward lunges each leg

Run 2 miles

10 burpees
1 rope climb
10 burpees
1 rope climb

Grab back pack by the straps hold in front, walk 50 yards
grab backpack by left arm and hold down at side, walk 50 yards
grab backpack by left arm and hold down at side, walk 50 yards

Combination of close hand, wide arm and regular push ups until you reach 100.

Find similar exercises here:

Run in Mud Obstacle Race Training-1/27/14

Play in the playground. Many times, the burpees won't quite cut it. There are climbing, jumping, wading, lifting and other obstacles in a race. So, here's the elephant in the room; you don't always have to do burpees. There, I said it.

Besides, I haven't seen any burpee obstacles, so throw some alternate exercises in there.

I do like to integrate chin ups, burpees and pull ups into my exercise routine, but that's for core strengthening. I get obstacle practice at the playground. I even get kids involved.

Here are some definite must do's at the playground:

Hanging monkey bars are great

way to build strength and balance. 

These are great for balance and speed.
 Just climb up them like stairs.

Chin up bars or
Hand over hand crossing

Can you see the pole?
t's great for rope climb practice

Monkey bars baby