Try this workout to prepare for race day!
The Warrior Trainer
Workout 1Circuit 1 | |||
BB Walking lunges | 1x25 | Burpees | 1x15 |
Overhead BB Squat | 1x20 | ||
*REPEAT FOR 4 ROUNDS | 30 SECONDS REST BETWEEN ROUND | ||
Circuit 2 | |||
BB Sumo Squat | 1x15 | Weighted Hyper Extension | 1x15 |
Jump Squat | 1x15 | ||
*REPEAT FOR 4 ROUNDS | 30 SECONDS REST BETWEEN ROUNDS | ||
Circuit 3 | |||
Heavy Hack Squat | 1x15 | Dead Lifts | 1x15 |
Box Jumps | 1x20 | ||
*REPEAT FOR 3 ROUNDS | 90 SECONDS REST |
Workout 2
Circuit 1 | |||
Decline Push Up | 1x14 | DB Chest Press | 1x15 |
DB Overhead Extension | 1x15 | Deadmill Sprint | 1 minute |
*4 rounds | *30 sec rest | ||
Circuit 2 | |||
Chest Flys | 1x15 | Tricep cable Pull Downs | 1x15 |
Treadmill sprint | 1 minute | ||
*3 rounds | *90 sec rest | ||
Circuit 3 | |||
Overhead Cable Extension | 1 x 20 | Cable Bicep Curl | 1x12 |
Deadmill sprint | 1 minute | ||
*2 Rounds | *No Rest |
Workout 3
Road Warrior Session 1
5 minute warm up on treadmill
3 minute 70 degrees walking incline with 25 pd. Plate above head
5 minute moderate treadmill jog
3 minute walking lunges with 10 pd DB
5 minute brisk treadmill jog
1 minute sprint
5 minute moderate treadmill jog
8, 45 sec. deadmill pushes
Workout 4
AMRAP Workout
Time: 20 minutes
Box Jumps: 18 reps
Pull Ups: 15 reps
Jump Rope: 100 reps
Ring Rows: 10 reps
This is just a glimpse in what my week 1 of training looked like. I follow a 4 work day, 2 rest day format on my obstacle training. I also look to start supplementing powerlifting, aerobic and anaerobic, and traditional endurance and obstacle course training later on in my training program.
My biggest tip? Keep your body guessing by switching your program every week by weight, endurance, speed, or reps. It’s also important to note, that trying to make advances in every aspect of training can be frustrating; focus on one improvement at a time.
I also suggest speaking to someone who has ran the course before if possible. They may give you insider insight to supplement in your future weeks of training.
Good luck competitors!