Obstacle Race Training-3/7/13

Warm up:

Stretch

Main set:

•  Run 4.5 miles – do 10 burpees with push-ups for each mile. Attempt a total of 50 burpees with push-ups
•  50 crunches
•  Rest 
• 50 crunches
•  Rest
•  20 leg lifts
•  Rest
•  20 leg lifts
•  Rest
•  20 leg lifts
•  Rest
•  40 leg spreaders
•  Rest
•  40 leg spreaders
•  Rest
•  20 bicycles
•  Rest
•  20 bicycles
• Rest
• 20 leg lifts

Cool Down:

Stretch

Obstacle Race Training-02/05/13

Let’s get ready for obstacle racing. It’s already February and racing has begun in earnest. I plan on beginning my season in March, so just another 45 days. That means I have about 30 days of intense training before I begin to taper off.

Here is a good workout to simulate a 5 k obstacle race with 12 obstacles:

• Stretch
• Run ¼ mile
• Jump or climb over a 3 foot obstacle x 2
• Run ¼ mile
• 10 Jeffreys (burpee with 2 push-ups)
• Run ¼ mile
• 20 mountain climbers (start with left foot forward and count every time left foot comes forward)
• Run ¼ mile
• 10 jumping lunges (start with left foot forward and count every time left foot comes forward)
• Run ¼ mile
• 10 burpees with push-ups
• Run ¼ mile
• 15 body weight squats
• Run ¼ mile
• 20 mountain climbers (start with left foot forward and count every time left foot comes forward)
• Run ¼ mile
• 10 burpees with push ups
• Run ¼ mile
• 15 body weight squats
• Run ¼ mile
• 20 mountain climbers
• Run 1/2 mile
• Jump or climb over a 3 foot obstacle x 2
• Finish run
• Dumbbell Farmer Carry with ½ body weight (1/4 body weight in each arm)
• 10 pull-ups with leg lifts
• Stretch

This is a great simulation or substitution for a real 5k obstacle race. Whether getting ready for the Spartan, Tough Mudder, Moonshine Mud Run, Warrior Dash, or other obstacle, you get out of it what you put in training. Make it count!

**Here's how to do the Mountain Climber (from Army Physical Readiness Training)

EXERCISE 3: MOUNTAIN CLIMBER

Purpose: This exercise develops the ability to quickly move the legs to power out of the front leaning rest

position (Figure 6-87).

Starting Position: Front leaning rest position with the left foot below the chest and between the arms.

Cadence: MODERATE

Count:

1. Push upward with the feet and quickly change positions of the legs.

2. Return to the starting position.

3. Repeat the movements in count 1.

4. Return to the starting position.

from Army Physical Readiness Training

Obstacle Race Training-1/17/18

Most of the south is enjoying warm sunshine. Great day to go and run. Find a 2.5 mile route and get to it. This is a great workout that incorporates up to 11 obstacles. Most 5k mud runs involve 12 obstacles, equivalent to one every quarter mile. This gets you ready to test your lungs for the run / obstacle / run pattern so familiar to obstacle athletes. Enjoy!

• Run .5 miles
• High crawl or bear crawl for 50 feet
• Run .75 miles
• 15 burpees with push-ups
• Run .75 miles
• High crawl or bear crawl for 50 feet plus
• 10 burpees with push-ups
• Run .5 miles
• leap over 3 foot obstacle 2x
• Cool down walk for 2 minutes
• Plank for 2 minutes
• Rest for 20 seconds
• Left side plank for 1 minute
• Rest for 20 seconds
• Right side plank for 1 minute
• Stretch
• Extra
• 3 x chin-ups to muscle failure (with leg lifts)

Need a place to do chin-ups and dips?

Obstacle Course Training-01/07/13

The gym may be full of resolutionaries, but the streets and fields are wide open. So, forget the free weights, go outside and do a great workout. Here’s a good one:

• Run 4 miles
• Every half mile do 10 burpees with pushups (total of 80)
• Last half mile-sprint 10 seconds run 30 seconds until finished
• Pull-ups with leg lifts to muscle failure
• Chin-ups with leg lifts to muscle failure
• Alternate grip pull-ups with leg lifts to muscle failure
• Pull-ups with leg lifts to muscle failure
• Chin-ups with leg lifts to muscle failure
• Alternate grip pull-ups with leg lifts to muscle failure

Run off the beaten path, leave the road, even if it means running through neighbors’ yards. Be sure to run AROUND mailboxes and fences. People will take notice of your burpees, but who knows, you might inspire them.

Motivational Obstacles courtesy of Army Physical Readiness book.

Obstacle Course Training-12/17/12

I keep meaning to keep the workouts simple. Today was totally doable because I ate a big lunch that stayed with me most of the day. I didn’t even think I could talk myself into running. However, I was motivated by the WOD and modified it to suit my purposes.

Though the sky was overcast and temps dropping, I managed to get motivated. I started on the screened in porch with a burpee workout consisting of:

• Burpee sets of 1, 2, 3, 4, 5, 6, 7 8 and 9 repetitions with 10 seconds between sets.
• Then I went on a five mile run.
• About 2.4 miles into the run I did a set of 10 burpees.
• I ran another mile and did a set of 9 burpees.
• I completed the run and did the following burpee workout:
• 8, 7, 6 burpees with 20 seconds between sets
• 5 burpees with 10 seconds rest
• 4 burpees with 8 seconds rest
• 3 burpees with 6 seconds rest
• 2 burpees followed immediately by 1 burpees.

So, 5 miles and 100 burpees; not bad for not having motivation…Huah!