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

Recovering from a BattleFrog event is tough. I am sore, but want to continue my workouts. I am taking a 2 week break from running to recover. The race season is over until next march and I am contemplating a new workout plan to prepare for the new race season. I'll add strength building to longer running distances. I believe the obstacles will become more technical and require greater strength and endurance. 

Do the following as a final goal. Break the workout into as many sets as necessary. 

100 pull ups (using multiple grips)
100 push ups

Walk 1 mile with a 25-30 # sand bag or back pack. Alternate carrying on shoulders, farmer carry, or carry in front of body. Try different grips for different distances.

Run in Mud Obstacle Race Training-8/7/13

10 chin ups ups 

6 lunges each leg

25 body weight squats

25 box jumps
9 pull ups 

6 lunges each leg

25 body weight squats

25 box jumps
8 chin ups 

6 lunges each leg

25 body weight squats

25 box jumps
7 pull ups 

6 lunges each leg

25 body weight squats

25 box jumps
6 chin ups 

6 lunges each leg

25 body weight squats

25 box jumps
5 pull ups 

6 lunges each leg

25 body weight squats
25 box jumps
4 chin ups
25 body weight squats

3 chin ups
25 body weight squats
2 chin ups
25 body weight squats
1 chin ups
25 body weight squats

Run a 5k

Stretch

More obstacle race training and cross training exercises here (in the army we called it circuit training or grass drills)

Paperback                                                              Kindle

                                                                                   

Obstacle Race Training-3/14/13

This is the second and last hill workout this week. Work on your endurance and sprinting. It might hurt now, but energy will be there when you need it most...during the race. Huah!

• Run 4 miles on a hilly course
• Sprint uphill when possible
• Add this sprint work out to uphill runs - sprint to the first mailbox and run to the  second mailbox, sprint to the first mailbox and etc
• Work in 60 burpees
• Rest
• 3 sets of 11 pull-ups with leg lifts
• Stretch

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-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-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: