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

Warm up:
Walk 1 mile

Main set:
Run 4.1 miles
10 walking lunges each leg
10 side lunges each leg
10 walking lunges each leg

Balance on curb for 25 feet x 2

Carry 20 pounds on shoulders for .5 miles

Cool down:

Throw spear 5 times

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

Pull ups and other Obstacle Race Training

exercises here

Take a day from the normal work out and focus on your trunk. This just means your workout is pretty much a muscle failure or at least a maintenance day. No running…

Arms and shoulders

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

Climb a wall with a rope 3 x up and down (I used a 9 foot wall connected to my children’s pay set. You can see a demonstration here)

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

Legs, arms and core

10 burpees with push ups

15 burpees with push ups

15 burpees with push ups

15 burpees with push ups

Legs

10 box jumps x 2

Trunk

10 crunches

10 side crunches

10 side crunches

20 bicycles

20 flutter kicks

40 crunches

30 flutter kicks

10 leg lifts

20 bicycles

Plank for 2 minutes

Side plank for 30 seconds

Side plank for 30 seconds

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