Run in Mud Obstacle Race Training-7/22/14

Warm up:

Stretch

Rotate

25 jumping jacks

30 push ups

30 air squats

Main set:

Run 4.5 miles

7 pull ups with leg lifts (stop at top of bar to lift and lower legs at each repetition)

7 alternate grip pull ups with leg lifts (stop at top of bar to lift and lower legs at each repetition)

7 chin ups with leg lifts (stop at top of bar to lift and lower legs at each repetition)

Rope climb x 2

Hang from swing set exercises. Inspired by Ninja Warrior Competition:

Traverse swing set bar hand over hand facing forward x 2

Traverse swing set bar hand over hand laterally x 2

Traverse swing set bar hand over hand laterally facing opposite direction x 2

Run in Mud Obstacle Race Training-12/15/13

Cold and rainy, I think it's a great time for a hike? I am not big on driving to a good hiking place, so I just hike the neighborhood. I have lots of hills and walk in my neighbor's grass. Oh well.

The following is a great workout that will build your strength and perform lifting and carrying performance.



15 burpees
Walk 1 mile with 45 pound back pack
15 burpees
Pull ups with leg lifts to muscle failure
Rope climb
Chin ups with leg lifts to muscle failure
Walk with hands from bottom of swing set bar or monkey bars
Rope climb
Walk with hands from bottom of swing set bar or monkey bars
Sprint walk 1 mile

Want more exercises? Here you go:

Here's the print version: Or try the Kindle version: