Run in Mud Obstacle Race Training-6/19/15

Walk 1.5 miles at a fitness trail or track. Incorporate obstacles along the route.

Walk .25 miles

Tire obstacle

Ring monkey bars

Walk .25 miles

6 pull ups with leg lifts

4 foot wall

Walk.25 miles

Ring monkey bars

Tire flip x 3

Walk .25 miles

Parallel bars walk on hands the full length with dips after each step Rope climb

Walk .25 miles

Balance obstacle

6 pull ups with leg lifts

Walk .25 miles

6 pull ups with leg lifts

Climbing obstacle x 2

Walk .25 miles

Obstacle Race Training-3/5/13

Monkey Bars as Demonstrated in the book,
Army Physical Readiness Training

Warm up:

Stretch

Main set:

• Move to a track or obstacle course for a three mile run with obstacles
• Run .5 miles at an easy pace
• Run .5 miles at a faster pace with sprints

For the last 1.5 miles

• Work in two obstacles per lap as follows sprinting on the straight ways and jogging on the curves:(If you are too tired or not able to work an obstacle or don’t have an obstacle course substitute each obstacle with 10 burpees (with pushups))

• Eight foot tall ladder obstacle to climb over
• Chin up bars (6 pull ups with leg lifts)
• Tire trot
• Rings (monkey bars)
• Five foot wall
• Rings
• Chin up bars (6 pull ups with leg lifts)
• 20 burpees with push-ups
• Incline rings
• Parallel bars
• Rope climb
• 20 burpees with push-ups
• Monkey bars
• Chin up bars (6 pull ups with leg lifts)
• Run .25 miles
• 10 burpees
• Run .25 miles
• 10 burpees
• 12 pull-ups
• Rest
• 20 pull-ups (break up into sets as necessary)

Cool down:

Stretch

Obstacle Race Training-01/02/13

Go to a quarter mile track that has obstacles. Or find a way to work similar obstacles into the work out. These are fun and will warm you up as well as provide a little diversity to your endurance improvement.

Begin with four warm up laps ON THE OUTSIDE LANE (Obstacle runners don’t take the easy route). If possible, run in grass outside of the track.

Then work in four obstacles per lap as follows sprinting on the straight ways and jogging on the curves:

      

·        Eight foot tall ladder obstacle to climb over

·        Chin up bars (5 pull ups with leg lifts)

·        Tire trot

·        Rings (monkey bars)

·        Run a lap

·        Five foot wall

·        Rings

·        Chin up bars (5 pull ups with leg lifts)

·        20 Incline sit ups

·        Run a lap

·        Incline rings

·        Parallel bars

·        Rope climb

·        Balance obstacle

·        Run a lap

·        Monkey bars

·        Chin up bars (5 pull ups with leg lifts)

·        Run a lap

·        Run four laps with sprints

·        Rest

·        100 jumping jacks

·        50 crunches

·        20 leg lifts

·        15 close hand push ups

·        15 shoulder with push ups

·        20 wide arm push ups

·        Stretch

Sure it’s cold outside, but it’s already January. Before you know it you will be competing in the Spartan Race, Warrior Dash, Moonshine Mud Run, Foam Run, and other events as early as March. That’s just a few months away. So, let’s go…Huah!

Build your own obstacles. Here's some recommendations from US Army Physical Readiness Training

Tarzan Instructions from US Army Physical Readiness Training