This run is designed for those training for longer obstacle races. The Spartan Super, Spartan Beast, Tough Mudder, and generally those runs that go on for 8 miles or longer. Are you ready?
It's important to break up your runs to prepare you for the demands of obstacle racing. Run 5.5 miles. Every 1/4 mile perform these exercises to simulate obstacles:
Obstacle 1: 10 burpees
Obstacle 2: 15 air squats
Obstacle 3: 10 burpees
Obstacle 4: 15 air squats
1 mile
Obstacle 5: 10 burpees
Obstacle 6: 15 air squats
Obstacle 7: 10 burpees
Obstacle 8: 15 air squats
2 miles
Obstacle 9: 10 burpees
Obstacle 10: 15 air squats
Obstacle 11: 6 pull ups
Obstacle 12: Monkey bars
3 miles
Obstacle 13: 10 box jumps
Obstacle 14: run on curb for balance
Obstacle 15: 6 pull ups
Obstacle 16: Monkey bars
4 miles
Obstacle 17: 10 box jumps
Obstacle 18: run on curb for balance
Obstacle 19: 15 air squats
Obstacle 20: 10 air squats
5 miles
Obstacle 21: 20 push ups
Obstacle 22: 20 push ups
Afterwards: Attempt to do more chin ups and push ups to have a total of 50 chin ups, 100 push ups and 150 squats (burpees count as push ups and air squats)
Need to keep your core strong. Who knows when some brute will pop you in the abs with a giant Q-Tip.
Pull ups with leg lifts until muscle failure x 2Alternate grip pull ups with leg lifts until muscle failure x 2Chin ups with leg lifts until muscle failure x 2Run a 10 k
30 air squats
Pull ups with leg lifts until muscle failure
Alternate grip pull ups with leg lifts until muscle failure
Chin ups with leg lifts until muscle failure
15 push ups
15 wide hand push ups
10 burpees
2 minute plank
1 minute side plank
1 minute side plank
Brisk 1 mile hike with 45 pound backpack
Pull ups with leg lifts until muscle failure
20 air squats
Alternate grip pull ups with leg lifts until muscle failure
20 air squats
Chin ups with leg lifts until muscle failure
20 air squats
20 triceps dips
20 triceps dips
15 push ups
15 straight leg v ups
15 wide hand push ups
15 bent knee v ups
10 burpees
Brisk 1 mile hike with 45 pound backpack
Run 10k for personal record
Ride mountain bike for 8 miles
3 sets of pull ups with leg lifts until muscle failure
30 air squats
10 box jumps
3 sets of pushups until muscle failure
1 minute plank
1 minute side plank
1 minute side plank
Block Party!!!
Run around your block and perform exercises along the way. My blog just happens to be 1.1 miles with some significant hills. It's a great work out.
Obstacle 1-Pull ups with leg lifts until muscle failure
Obstacle 2-10 burpees
Obstacle 3-Rope climb
Run 1 lap around the block
Obstacle 4-Behind the neck pull ups with leg lifts until muscle failure
Obstacle 5-10 burpees
Obstacle 6-Rope climb
Run 1 lap around the block
Obstacle 7-10 box jumps
Obstacle 8-Rope climb
Obstacle 9-10 burpees
Run 1 lap around the block
Obstacle 10-Run 25 yards on the curb
Obstacle 11-sand bag or backpack walk around yard
Obstacle 12- rope climb
Run 1 lap around the block
Run sprints between mailboxes for 1 mile
