If you are like me and many others who are taking to the obstacle racing scene, here is a great workout you can do in the gym (of course you can improvise if doing outdoors).
I want to forewarn you this id a brutal workout, and is only intended for those who have been working out regularly and have no injuries or nagging aches.
You'll want to make sure you get in a good warm-up, doing some Rowing on the Concept 2 machine for 5-10 min., and then follow that up with some dynamic stretching for another 5-10 min.
Make sure you have access to a water fountain or have a water bottle close by as you will be sweating a lot and burning lots of calories. The workout will take you between 15-30 min per set, depending on your fitness level.
I recommend that you do 3 sets of the following exercises, but id that is too easy (you must be an animal) then try for 4-5 sets. However, if after 2 sets you are already fried, don't attempt a 3rd set.
Workout: 3 sets total
1/2 mi. Run at moderately hard pace
10 Burpees
10 Burpee Pullups
20 Box Jumps (18-30" box)
30 Bicycle Crunches
30 Squats (bodyweight)
20 KB Swings
20 Walking Lunges (10 per leg) holding DB's in each hand
10 Close-Grip Barbell Bench Press
REST 1-2 MIN
Repeat
Then after completing the workout, finish with some core exercises...3 sets, 30 reps each
If you don't have a TRX, just do the side planks on the ground
TRX Side Planks w/ Hip Drop
Crunches
Med Ball Russian Twists
Plank (30 sec)
I would love to hear your feedback on how the workout went for you. Please leave a comment in the comment section below.
I want to forewarn you this id a brutal workout, and is only intended for those who have been working out regularly and have no injuries or nagging aches.
You'll want to make sure you get in a good warm-up, doing some Rowing on the Concept 2 machine for 5-10 min., and then follow that up with some dynamic stretching for another 5-10 min.
Make sure you have access to a water fountain or have a water bottle close by as you will be sweating a lot and burning lots of calories. The workout will take you between 15-30 min per set, depending on your fitness level.
I recommend that you do 3 sets of the following exercises, but id that is too easy (you must be an animal) then try for 4-5 sets. However, if after 2 sets you are already fried, don't attempt a 3rd set.
Workout: 3 sets total
1/2 mi. Run at moderately hard pace
10 Burpees
10 Burpee Pullups
20 Box Jumps (18-30" box)
30 Bicycle Crunches
30 Squats (bodyweight)
20 KB Swings
20 Walking Lunges (10 per leg) holding DB's in each hand
10 Close-Grip Barbell Bench Press
REST 1-2 MIN
Repeat
Then after completing the workout, finish with some core exercises...3 sets, 30 reps each
If you don't have a TRX, just do the side planks on the ground
TRX Side Planks w/ Hip Drop
Crunches
Med Ball Russian Twists
Plank (30 sec)
I would love to hear your feedback on how the workout went for you. Please leave a comment in the comment section below.
No comments:
Post a Comment