Obstacle Race Training-5/24/13

• 11 Pull ups with leg lifts

• 11 alternate grip pull ups with leg lifts

• 11 chin ups with leg lifts

• 2.5 miles on the elliptical (set resistance to midpoint) 

• 20 burpees

• Stretch

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Obstacle Race Training-3/11/13

Let’s work on our endurance with focus on legs and arms. The elliptical machine is a good way to increase strength, endurance and cardio necessary to devour obstacles on the course. But, we won’t forget the other exercises that will put us over the top quickly; burpees and pull-ups.

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:

• 20 burpees (break up into as many sets as necessary)
• 33 Pull-ups with leg lifts (break up into as many sets as necessary)
• Stretch

Obstacle Race Training-01/14/13

Cold and raining outside? It’s 32 degrees here and I’m waiting for the snow. This looks like a great day to workout INSIDE.

• 25 minutes on elliptical
• 10 push-ups with hands on basket ball or medicine ball
• 10 jumping lunges
• 10 push-ups with left hand on basketball or medicine ball
• 10 jumping lunges
• 10 push-ups with right hand on basketball or medicine ball
• 10 jumping lunges
• 10 push-ups with hands on basket ball or medicine ball
• 10 body weight squats
• 10 push-ups with left hand on basketball or medicine ball
• 10 body weight squats
• 10 push-ups with right hand on basketball or medicine ball
• 10 body weight squats
• Pull-ups to muscle failure
• Rest
• Chin-ups to muscle failure
• Rest
• Alternate hand pull-ups to muscle failure
• Stretch

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…

Obstacle Race Training-12/27/12

Run 3 miles or go 25 minutes on the elliptical machine. I’ve been using the elliptical to recover from a minor injury and want to keep up with my strength, endurance and cardio. I use the Life Cycle elliptical set at random and with the resistance at a 15 out of 25 . I try to keep it above 6.5 on the speed setting.

If doing elliptical, try the following workout:

• 12 minutes going backward
• 8 minutes reverse direction
• 2 minutes going backward
• 3 minutes reverse direction
• Rest for 1 minute

Daily workouts should include a push-up and chin-up based fundamental exercise. This is critical to successfully negotiating obstacles like walls, monkey bars, rope climbs, cargo nets, burpees and more. You'll need the strenght for obstacle races, zombie runs, spartan, warrior, tough mudder and other races

• 20 close hand push-ups
• 20 sit-ups
• 20 body weight squats
• 20 push-ups with hands shoulder width apart
• 20 sit-ups
• 20 body weight squats
• 20 wide-arm push-ups
• 20 sit-ups
• 20 body weight squats
• Rest

Next is the chin-up routine with various grips. Do as many sets as needed. For example, you might not be able to do a set of 11 chin-ups, so either do as many as you can or break it up into multiple sets of smaller amounts.

• 11 x pull-ups with leg lifts
• Rest
• 11 x chin-ups with leg lifts
• Rest
• 11 x alternate grip chin-ups with leg lifts

Here are some motivating obstacles:

Fun Obstacles from Basic Training Army Physical Readiness

Obstacle Run Training-12/20/12

Today’s workout is 20 minutes on the elliptical. Be sure to set the resistance level to at least half the maximum to get a work out. The goal is to be able to make at least two miles in the 20 minute time limit.

Keep focus so that you don’t waste time going through the motions. I  like to keep focus by switching my hand grip (my elliptical machine has adjustable grip positions) ever 5 minutes. This facilitates working different arm muscle groups (triceps and biceps) depending on grip.

Once complete move outside for the following workout (modified Spartan Race WOD):

20 burpees with push-ups

20 lunges

20 jumping jacks

20 push-ups

5 pull-ups

5 pull-ups

20 squat jumps

20 yards of single dumbbell farmer carry (left arm)

20 yards of single dumbbell farmer carry (right arm)

Sit-ups for 1 minute

5 chin-ups

That should do it. If you have time and the equipment, try these old school Army physical training obstacles. Huah!

For more Army obstacles see Army Physical Readiness Training

Obstacle Race Training-12/15/12

Easy Saturday. I usually perform a brisk 3 mile walk with a 40 lbs back pack. However, since my foot is sore, I’m continuing to take it easy. Instead, I’ve used a modified Spartan Race Workout of the Day (WOD) to get me motivated.

Five cycles of the following…

• 10 push-ups
• 10 burpees with push-ups
• 5 chin-ups/pull-ups (rotate hand grips when repeating cycle)
• 25 second sprint on the elliptical machine.

That’s it, have fun.

Obstacle Race Training-12/14/12

Since my foot hurts today, I am not running.  But I’m not sitting around whining either, so here goes…

20 minutes on the elliptical at a power level of 15 out of 20 (2.30 miles)

20 yard farmer carry with two dumbbells

10 push-ups

10 burpees with push-ups

3 x 10 repetitions of shoulder press with barbells

20 body weight squats/air squats

10 yard farmer carry with one dumbbell/change arms and go 10 yards

10 push-ups

10 burpees with push-ups

10 x 3 repetitions of curls with barbells

20 body weight squats/air squats

5 minutes on the elliptical at a power level of 15 out of 20 (.525 miles)

20 yard farmer carry with two dumbbells

10 push-ups

10 burpees with push-ups

10 x 3 repetitions of bench press

10 body weight squats/air squats

10 body weight squats/air squats with barbell curls

Well, that’s it; I’m pumped and rested my foot. I still get a cardio, endurance and strength workout in the manner of a mudder, warrior, spartan, and zombie apocalypse survivor...Huah!