An obstacle course race, slightly different from a mud run, requires you to work at near max anaerobic capacity during the entire event. What this translates to is merely working at a very hard effort (85-95%), followed by a short recovery and repeating this several times.
I have shared a video of myself performing a working I do pretty regularly when training for an obstacle course race. Normally I would include a 1 mile run (at tempo pace) after the 3 sets of burpees and again at the end after the bear crawls. However, I do not include the running segments in this video. If you plan to do a similar workout such as this, you could easily shorten the run to only 400 or 800m, that is unless you are fit and healthy and have been regularly running, then go ahead and run for the 1 mile.
This type of training is great for building your endurance (unlike going out for a long steady run), and for building the relative strength needed to overcome the obstacles in a race.
I have shared a video of myself performing a working I do pretty regularly when training for an obstacle course race. Normally I would include a 1 mile run (at tempo pace) after the 3 sets of burpees and again at the end after the bear crawls. However, I do not include the running segments in this video. If you plan to do a similar workout such as this, you could easily shorten the run to only 400 or 800m, that is unless you are fit and healthy and have been regularly running, then go ahead and run for the 1 mile.
This type of training is great for building your endurance (unlike going out for a long steady run), and for building the relative strength needed to overcome the obstacles in a race.
Here is the breakdown of the workout in this video...featured in the BendOr magazine
2 sets with no rest
10 TRX Inverted Rows
15 Pushups
20 Squats
Rest 30 sec
500m Row as fast as you can
Rest 30 sec
3 sets with 30 sec rest b/w sets
20 burpees (for an added challenge I use a 20lb weighted vest for 2 sets)
Run 1 mile
Rest 30 sec
2 sets with no rest
50 Jump Rope
50 Bicycle Crunches
Rest 30 sec
2 sets with 30 sec rest b/w sets
30 KB Swings (50 lbs)
20 yards bear crawl
Run 1 mile
