Run in Mud Obstacle Race Training-6/2/15

Warm up:

Stretch and Rotate for 7 minutes

Main Set:
Run 4 miles with 20 burpees each mile.

You can do 80 at once, 20 every mile, or break it up into 5 burpees at every ¼ mile interval; your choice

Cool down:
 Walk .2 miles
 10 walking lunges each leg
 10 side lunges each leg
 10 walking lunges each leg
 6 pull ups with leg lifts
 6 chin ups with leg lifts
 6 pull ups with leg lifts

 

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Run in Mud Obstacle Race Training-9/30/14

Run 5 miles
20 supine leg lifts
20 supine pelvic raises (legs straight up 90 degrees)
10 hanging leg lifts
10 hanging leg lifts
20 flutter kicks
20 leg spreaders

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Run In Mud Obstacle Race Training-11/26/13

With the dropping temps and rain, my run is going to be a little shorter. However, it doesn't mean we can't get a good work out. Try this one:

8 pull ups with leg lifts

10 burpees

7 alternate grip pull ups with leg lifts

10 burpees

6 chin ups with leg lifts

10 burpees

Run a 5k

15 burpees

1 minute plank

30 second plank on left side

30 second plank right side

stretch

Run in Mud Obstacle Race Training-10/19/13

Cool Rope Climb

Four miles with a block party in the middle:

Run a lap around your block, pausing for 5 burpees every 1/4 mile

10 burpees
8 alternate grip pull ups with leg lifts
Crawl

Run a lap around your block, pausing for 5 burpees every 1/4 mile

Rope climb
6 pull ups with leg lifts
Crawl

Run two miles

10 burpees
Rope climb
8 chin ups with leg lifts

Do some balancing exercises (walk a plank, balance walk a curb, etc)

Stretch

Run in Mud Obstacle Race Training-9/30/13

Run a 5k 
10 push ups
1 pull up with leg lift
9 push ups
2 pull ups with leg lifts
8 push ups
3 pull ups with leg lifts
7 push ups
4 pull ups with leg lifts
6 push ups
5 pull ups with leg lifts
5 push ups
6 alternate grip pull ups with leg lifts
4 push ups

Push ups

7 pull ups with leg lifts
3 push ups
8 pull ups with leg lifts
2 push ups
9 chin ups with leg lifts
1 push up 
10 chin ups with leg lifts

Stretch

Want more exercises?

Check out this book.

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-6/26/13

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

Obstacle Race Training-4/1/13

If you are racing in an event this weekend, it's time to taper off. I'll be running the MZBC Lead Me To the Cross 5k this Saturday. 




Run hard today, and light for the rest of the week.

Run a 5k for personal best

Bike for 2 miles

10 burpees with push-ups

18 Pull-ups with leg lifts

Stretch

Semi-Burpee. The 8-Count push-up as seen in
Army Physical Readiness 

Obstacle Race Training-01/30/13

Maybe while on travel, you have a full day of work and a little time to sight see. You can still work in a workout. Here's how:

While in your hotel room, spread out a large towel then:

Stretch

Close hand push-ups to muscle failure

Rest

Hands shoulder width push-ups to muscle failure

Rest

Wide arm push-ups to muscle failure

Rest

50 crunches

Rest

50 crunches

Rest

20 leg lifts

Rest

20 leg lifts

Rest

20 leg lifts

Rest

40 leg spreaders

Rest

40 leg spreaders

Rest

20 bicycles

Rest

20 bicycles

Rest

20 leg lifts

100 squats

3 sets of 20 dips

Stretch

Put on a backpack and sight see. Briskly walk between events or venues. Make a day of it or make the most out of the little time you have.