Run In Mud Obstacle Race Training-9/3/15

Tire flip obstacle

Back to the track. This track has obstacles all around. Today I am running 3.1 miles and completing two obstacles per lap. I run in the outside lane which equals about 3 laps per mile.

Here are the obstacles. If you can, try two per lap or something similar

45 degree incline rings

1. Monkey bar incline rings x 2-series of rings set at a 45 degree angle
2. 15 foot pole climb with 5 pull ups at top
3. Balance obstacle
4. Parallel bars-raise feet off the ground and move down the bars using your arms. Make it more challenging with a dip for each step.
5. Monkey bars x 2
6. 6 pull ups with leg lifts
7. Climbing obstacle
8. 6 pull ups with leg lifts
9. Tire obstacle
10. Monkey bar rings x 2
11. Leap over 4 foot wall x 2
12. Monkey bar rings x 2
13. 6 pull ups with leg lifts
14. Tire flip x 3

4 foot wall

Cool down:
Walk .5 miles

Monkey bars and other workouts here:

Run in Mud Obstacle Race Training-8/14/15

Tire flip obstacle

Back to the track. This track has obstacles all around. Today I am running two miles and completing three obstacles per lap. I run in the outside lane which equals about 3 laps per mile.

Here are the obstacles. If you can, try three per lap.

Run 1 lap


45 degree incline rings

1. Monkey bar incline rings x 2-series of rings set at a 45 degree angle
2. 15 foot pole climb with 5 pull ups at top
3. Balance obstacle

Run 1 lap

1. Parallel bars-raise feet off the ground and move down the bars using your arms. Make it more challenging with a dip for each step.
2. Monkey bars x 2
3. 6 pull ups with leg lifts

Run 1 lap

1. Climbing obstacle
2. 6 pull ups with leg lifts
3. Tire obstacle

Run 1 lap

4 foot wall

1. Monkey bar rings x 2
2. Leap over 4 foot wall x 2
3. Monkey bar rings x 2

Run 1 lap

6 pull ups with leg lifts
Tire flip x 3

Continue laps until the run is complete

Cool down:
Walk .5 miles

Monkey bars and other workouts here:

Run In Mud Obstacle Race Training-7/24/15

Track or fitness zone work out.

I'm preparing for the upcoming Warrior Dash world champion ship, Spartan Sprint, and Savage Race for my fall schedule. It's important to stay trained, but not overheat. Here's how I workout in the high heat.

Find a track or fitness area and incorporate the workouts into your run. I have a 1/4 mile track I use that is packed full of rope climbs, pull up bars, climbing, and balancing obstacles. It even has truck tires for flipping.

Since it's so hot and humid out, I ran the 3.1 miles around the track with a little modification to take advantage of the shade. I began running the laps to complete a mile, then switched to only running the shady part (about 3/4 of a lap) to complete the rest of the run. Just be sure to complete between 1 and three obstacles every 1/4 or 1/3 mile point. I use the Map My Run app to keep track.

Here is a list of the obstacles.
6 chin ups with leg lifts
tire obstacle x 2
Monkey bars x 2
Climb over 4 foot wall x 2
Monkey bars x 2
6 chin ups with leg lifts
3 x truck tire flips
Incline monkey bars x 2 
Parallel bar work out. Walk on hands for 1 step, dip and repeat until traverse parallel bar distance
Rope climb with 5 pull ups at top 
Balance obstacle x 2
Monkey bars x 2

6 Chin ups with leg lifts

Climbing obstacle x 2

I completed the above obstacles within the first mile doing three at a time.

For the remaining two miles, I ran only in the shade for 3/4 of a lap. I began by completing 5 burpees at the beginning of the shade, run to the end of the shade, perform 5 burpees and repeated until 2.1 miles were completed. That resulted in 40 burpees.

Rest

Walk for .3 miles

12 pull ups with leg lifts (2 sets of 6)

Run In Mud Obstacle Race Training-2/7/15

It's funny how a 1/4 mile track isn't always 1/4 miles. According to my Map My Run app, sometimes 3.3 laps is one mile. It all depends on which lane you run in and how far from the track the obstacle is.

The following workout is designed to focus exclusively on running, obstacle strength, and fluency. I'll run later if there is time.

Workout for 1/4 mile track.

Main set:
6 pull ups with leg lifts

Monkey bars

incline monkey bars

Tire obstacle (run through tires)

4 foot wall


1 lap

Ring monkey bars

4 foot wall

Ring monkey bars

6 pull ups

1 lap

Rope or pole climb

4 foot wall

Rope (pole) climb (12 ft)
Balance obstacle

6 pull ups with leg lifts

Parallel bars (mount bars with arms extended and feet off the ground)

Step one, using arms, move forward one step each arm

Step two, while bending arms lower yourself until chest is level with bars

Step three, extend arms

Repeat process until you reach end of parallel bars.

1 lap

4 foot wall

Rope climb

Balance obstacle

Monkey bars

1 lap

Monkey bars

6 Pull ups with leg lifts

 Climbing obstacle

4 foot wall

Tire flip x 3Balance Obstacle

Repeat for  4 laps

Cool down a lap.

Entire workout is 2.3 miles

 

Run in Mud Obstacle Race Training

Back to the obstacle track and yes, once again, 92 degrees. 

Try a 5K with obstacles. When you can't complete an obstacle, do 5 burpees.

Workout for 1/4 mile track.

Warm up:

1 lap

15 burpees

1 lap

15 burpees

Main set:

6 pull ups with leg lifts
Monkey bars

Tire obstacle (run through tires)

1 lap

Ring monkey bars

Jump over 4 foot wall

Ring monkey bars

1 lap

Rope (pole) climb (12 ft)

6 pull ups with leg lifts

Incline sit ups
Parallel bars 

1 lap

Incline ring obstacles
5 burpees
Rope climb

Balance obstacle
1 lap

Monkey bars

6 Pull ups
Climbing obstacle
1 lap

Balance Obstacle

Repeat main set


Cool Down:
Walk a lap

Obstacle Race Training-01/11/13

Warm up:

Stretch

Run 5 miles. Take advantage of grass, trail and field conditions to prepare for obstacle race settings. Sprint the last mile in the following manner:

Sprint-count every time left foot strikes ground. Sprint for a count of 20.

Run-for a count of 60.

Repeat for last mile.

Main set:

Move to a track or obstacle course for a mile run with obstacles

Work in four 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, perform five Jeffreys (burpee with two push ups for each one).      

·        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)

·        10 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

Cool down:

Stretch

Build your own obstacles. Here is an obstacle from US Army Physical Readiness Training

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

Obstacle Race Training-12/12/12

Today I worked out after work and lucked out with a 50 degree training setting. Though it was cold, I was able to get warmed up quickly. Today was a track work out at the local obstacle course. The army post has a quarter mile track with the following 14 obstacles:

·        Eight foot tall ladder obstacle to climb over

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Tire trot

·        Rings (monkey bars)

·        Five foot wall

·        Rings

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Incline sit ups

·        Incline rings

·        Parallel bars

·        Rope climb

·        Balance obstacle

·        Monkey bars

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

Began workout in the gym with:

·        Dumbbell farmer carry for 30 yards, three cycles with 60, 55 and 60 pounds

·        10 dumbbell burpees with 2 x 20 lbs dumbbells

·        Once cycle of one arm dumbbell farmer carry with 60 lbs.

Move to the track for a four mile run:

Start with a half mile warm up (2 laps)

Run six laps as follows:

Do two obstacles then  a lap, sprinting on the straightaway and jogging on the curves

After four laps do three obstacles for the final two laps

Run the next six laps in the same manner

By now all obstacles should have been completed twice.

Finish with a two lap cool down.