Run in Mud Obstacle Race Training-02/11/15

Further workout preparing for the American Ninja Warrior. They should be calling soon. I am preparing for the opportunity. This workout consists of a run in the morning and exercises at my desk and at home throughout the day.

Warm up:
Rotate
Stretch
25 jumping jacks

Main Set:
Run 4 miles

Do the following 4 times:
10 air squats
20 desk top v ups
20 desk top bent knee v ups
Plank for 1 minute
5 pull ups with legs extended in front of you

Walk 2 miles

Run in Mud Obstacle Race Training-8/4/13

Here' a good set to increase your endurance. No run, but the cardio is there. Have fun with the swim...

33 pull ups with leg lifts

50 burpees

150 crunches

100 body weight squats

17 pull ups

100 jumping jacks

50 Brazilian leg lifts

50 side kicks

Plank for 2 minutes

Plank for 30 seconds each side

Swim for 1/4 miles

Run in Mud Obstacle Race Training-6/3/13

Warm up with:

Stretching

5 minute walk

20 jumping jacks (side straddle hops for you soldiers)

Main set:

Run 4 miles

Work in 50 burpees

11 pull ups/hanging leg lifts

11 chin ups/hanging leg lifts

11 alternate grip pull ups/hanging leg lifts

Cool Down:

Stretch

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