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 |
