Run in Mud Obstacle Race Training-12/31/13

Motivational stickers are Here

No time to run today, so I am working out as fast as possible before dark. The bonus is we are having light snow. That makes it a great workout, Huah!

In this workout, I've identified my accomplishment. However, you might be better fit than I am or just beginning, so feel free to improvise.  Try to do between 30 and 50 chinups, 30 and 50 burpees, 60 and 100 crunches, 80 - 100 body weight squats and a few rope climbs. Since it's dark and the weather's slippery, I'm opting to take a hike.

Pull ups with leg lifts to muscle failure
25 squats
Pull ups with leg lifts to muscle failure
25 squats
Alternate grip pull ups with leg lifts to muscle failure
25 squats
Alternate grip pull ups with leg lifts to muscle failure
25 squats
Chin ups with leg lifts to muscle failure
30 sit ups
Chin ups with leg lifts to muscle failure
30 crunches with bent knee raises
10 burpees
Rope climb
10 burpees
Rope climb
10 burpees
10 burpees

Grab your kid or a workout partner and play a game of tag (this will work your sprints and really impacts your exercise)
Fast walk 1 mile with a weighted backpack. (I carry 45 pounds) Be sure to carry a light for safety.

Run in Mud Obstacle Race Training-11/13/13

After taking a week off for general purposes, I'm ready to get back into training. My plan is to slowly adjust my schedule back to training intensity. Just as I slowed down training gradually in preparation for the Warrior Dash Alabama event, I will slowly get back into full pace.

Pull ups to muscle failure with leg lifts x 2
Alternate grip pull ups to muscle failure with leg lifts x 2
Chin ups to muscle failure with leg lifts x 2

20 lose are push ups 
20 sit ups
20 push ups
20 crunches
20 wide arm push ups
20 sit ups

Brisk walk for 1 mile

Run in Mud Obstacle Race Training-7/18/13

This is a total core workout with cardio brought to you by swimming...

10 hanging leg lifts
40 crunches
10 left side crunches
10 right side crunches
30 flutter kicks

10 hanging leg lifts
40 crunches
20 back scratchers
30 bicycles

10 hanging leg lifts

The bicycle

40 flutter kicks
30 crunches
20 bicycles

plank for 2 minutes
side plank for 30 seconds
side plank for 30 seconds

Swim for .5 miles...


Find the bicycle and more exercises perfect for obstacle race training here:

Run in Mud Obstacle Race Training-6/29/13

Supine bicycle as demonstrated in
Army Physcial Readiness Training
Get yourse here

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

20 wide arm push ups
20 close hand push ups
20 regular push ups

20 supine bicycle reps
40 sit ups
20 leg lifts
30 crunches. One count includes left, center and right sight crunch (total of 90)

Run in Mud Obstacle Race Training-6/26/13

Swim for 20 minutes. Focus on freestyle and breast stroke
40 leg lifts 
40 scissors kicks
push ups til muscle failure
20 bicycles
40 scissors kicks
10 side crunches
10 crunches
10 side crunches
10 hanging leg lifts
5 hanging leg lifts
10 burpees

View Larger Map
This is my training area where I practice obstacle races. The setting is a quarter mile track with 8 lanes and I spend most of my time on the outer five lanes.

Many of the obstacles are covered in the photo, but are very challenging. Here's a great workout:

• Stretch
• 20 burpees/push ups
• Run 1 lap
• 20 burpees/push ups
• Run 1 lap
• Begin obstacle course 3 obstacles per lap
• 6 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
• 1 lap
• 20 incline sit ups
• 2 x Parallel bars
• 2 x incline monkey bars
• 1 lap
• 2 x rope climb
• 1 x balance beam
• 2 x monkey bars
• 1 lap
• 6 x pull ups/leg lifts
• obstacle climb (incline ladder)
• 6 x pull ups/leg lifts
• 1 lap
• 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
• 20 incline sit ups
• 1 lap
• 2 x Parallel bars
• 2 x incline monkey bars
• 2 x rope climb
• 1 lap
• 1 x balance beam
• 2 x monkey bars
• 6 x pull ups/leg lifts
• 1 lap
• obstacle climb (incline ladder)
• 6 x pull ups/leg lifts
• tire run
• 1 lap
• 4 x pull ups/leg lifts
• 4 x pull ups/leg lifts
• 4 x pull ups/leg lifts
• Stretch

From FM 7-22

You can find these obstacles and more in:

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Obstacle Race Training-01/15/13

Today's exercise is a modification of the old Army Physical Fitness Test or APFT. When I was a soldier, we had to qualify annually by performing a timed event consisting of 2 minutes of push-ups, 2 minutes of sit-ups and a timed two mile run. These were sprint events that demanded strength, endurance and speed and will definitely benefit the obstacle runner. 

For obstacle purposes, I modified it a bit to provide the tough start and stop demands of a tough race.

• Stretch
• Run 1 mile at race speed (hills if possible)
• Rest 1 minute
• 2 minutes of push-ups
• Rest 1 minute
• 2 minutes of sit-ups
• Rest 1 minute
• 2 minute plank
• Stretch

Now go get 'em.  Huah!

You can see more exercises in the Army Physical Readiness Training book here.

APRT

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: