Run in Mud Obstacle Race Training-6/10/13

This is a travel week causing me to alter my training. For example, I spent the day in airports. Woke up early to get to the airport and will travel until late in the evening; what to do?

Most airports cover a large area. Chance are if the airport is large enough, you will need to take the air train; don't.

If you have time, walk. Don't take escalators, moving walkways or trains, just walk.

Make the walks more challenging by walking fast.

Carry bags instead of wheeling them.

Do bicep curls as you walk.

Hold bags at your side with arms locked. Keep a straight posture to emulate the upright dumbbell carry.

Keep the same position and do side bends, strengthening the obliques.

Walk while carrying carry-on bags in varying positions.

Run in Mud Obstacle Race Training-6/9/13

Great day for a run. I will be traveling and don't know whether or not I'll get to run, or just do a few days of hotel room workouts. So, I decided spend the weekend working out instead of as usual rest days.

Warm up:
Stretch
Walk

Main set:

20 burpees

Run 3.5-4 miles

Work in 40 burpees along the way

bear crawl

6 pull ups with leg lifts

Spiderman crawl

5 pull ups with leg lifts

bear crawl

6 chin ups/leg lifts

5 chin ups/leg lifts

i beam, swing set, 4x4 board, monkey bars or other hanging obstacle-cross 10 feet two times for a total of 20 feet

Cool down:

Stretch

Run in Mud Obstacle Race Training-6/8/13

Back to the pool today, but first:

33 hanging leg lifts

40 crunches

Swim laps for 30 minutes

Tread water for 5 minutes

Run in Mud Obstacle Race Training-6/7/13

Run 2 miles
Swim laps for 30 minutes. Mix up your strokes and do some sprints.
If you can't swim laps, tread some water...

Run in Mud Obstacle Race Training-6/5/13

I didn't make time for a regular work out. Never fear, here is a short time, low commitment and resource but extremely effective obstacle race workout.

30 hanging leg lifts
50 flutter kicks
20 bicycles
50 crunches
20 triceps dips
20 v-ups
20 triceps dips
30 bicycles
20 triceps dips

Speed walk .75 miles with 45 pound rucksack

50 crunches
6 pull ups/leg lifts
6 alternate grip pull ups/leg lifts
6 chin ups/leg lifts
5pull ups/leg lifts
5 alternate grip pull ups/leg lifts
5 chin ups/leg lifts
20 bicycles

Stretch

Run in Mud Obstacle Race Training-6/4/13

Warm up:

Stretch

10 push ups

20 jumping jacks

Walk for 5 minutes

Main Set

Block run for 4 miles

1st time around block

Hang from ibeam, monkey bars or 4x4 and cross hand over hand

Carry 45 pound back pack up driveway and back

2nd time around block

Spiderman crawl

10 burpees

3rd time around block

10 burpees

Hang from ibeam, monkey bars or 4x4 and cross hand over hand

Carry 45 pound back pack up driveway and back

4th time around block

Spiderman crawl

10 burpees

Hang from ibeam, monkey bars or 4x4 lift legs over head x 10

Plank for 1 minute

Side plank for 30 seconds

Side plank for 30 seconds

Cool Down:

Stretch

Breathing exercises

Run in Mud Obstacle Race Training-6/3/13

Warm up with:

Stretching

5 minute walk

20 jumping jacks (side straddle hops for you soldiers)

Main set:

Run 4 miles

Work in 50 burpees

11 pull ups/hanging leg lifts

11 chin ups/hanging leg lifts

11 alternate grip pull ups/hanging leg lifts

Cool Down:

Stretch