Try this workout to prepare for race day!

If you checked in last week, you would see we went over the basics of what to expect when signing up for your first obstacle challenge. You have your race day picked, got your gear, and now the real fun begins; training! 20140608_FitnessAlysha_2647 As I touched on last week, relying on just logging miles and hitting your basic weights is not going to cut it! So I’m going to give you guys a look at one week of my “Warrior” Trainer that got me prepared for my first Tough Mudder:

The Warrior Trainer

Workout 1
Circuit 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

Weighted Thrusters: 8 reps ToughMudder-lowres-07.13.2013-65  

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!

SynthaleanFatLose


Please note, comments must be approved before they are published