Run in Mud Obstacle Race Training

Wow, still storming. This weather is pretty much unpredictable, but we should not let that make us less consistent in our workouts.

Since I don't want to get out today, I'm focusing on an ab workout:

Warm up:
Stretch
Rotate

Main set. Do these in any order and in as many repititions as it takes for a great workout. This is what I did.
15 push ups
10 squats
15 push ups
10 squats
15 push ups
10 squats

15 leg lifts x 3

15 flutter kicks x 3

(Don't know the name of this, but saw in on the Spartan Race Facebook page) Get in push up position. Start with left leg and bring knee to elbow. Do this for 10 repetitions for each leg x 3

20 dips x 3

Side plank twist 10 repetitions on each side x 3 (plank position on left side. Left hand on floor and arm extended. Bring right hand straight up then in front to the floor and behind in a smooth motion) for a demonstration, see https://www.facebook.com/SpartanDylanTraining

For more great workout pages get this book:

Obstacle Race Training-3/25/13

Hill runs today. You never know when these will come in handy. They will definitely help your overall performance time. Many obstacle races feature hill courses. The last one I attended had an obstacle at the top of most hills. Very intense. If you want to be ready for any Spartan Race, Tough Mudder, Savage Race, Warrior Dash or other zombie run, do this:

• Run 4-5 miles on a course laden with hills
• Pour it on going up hill
• Run faster going down hill
• If hills are long, sprint between mailboxes
• Sprinkle 60 burpees with push ups
• Finish with 33 pull ups with leg lifts
• Stretch

Try these alternate grips from Army Physical Readiness Training

Obstacle Race Training-2/15/13

Just run for the fun of it. Find a trail and run four miles. Make each mile faster than the first and finish the last half mile with sprints. For example, I ran the last .75 miles with 20 meter sprints followed by 40 meter recovery runs.

Stretch

Roller skate or make an exercise based entertainment activity.

Have fun