31 JUL: Warrior Dash prep 2

This was a brutal workout. Five of us met up at Murchison Middle School at 10:00, and the heat was already intense. The setup took a bit of time, but the actual workout was brisk, and intense from start to finish.

1. Warm-up: 1 lap on the track

2. Stretching for ahout 10 minutes

3. Build-ups:
Build-ups are a way to get your body ready for sprinting. You slowly "build up" to a full sprint. The setup is essentially a 40 yard line cut in the middle. For the 1st 20 yards you do something that specifically targets the muscle most likely to pull during sprints (hams, hips etc.) and gets them progressively looser and warmer. Here was our setup:

  1. Plyometric skipping: 2 x 20+20yard sprint
  2. High knee: 2 x 20+20yard sprint
  3. Karioke run: 2 x 20+20yard sprint

4. The workout! This was the hardest part. We setup 4 cones at 50 yards apart. Each station emphasized a different muscle group or movement pattern. Rather than get into great detail about the setup, I'll just spell out the movements. It is important to note that we sprinted the 50 yards between stations to keep our heart rates on the verge of popping!!

  1. First circuit
    1. Hindu pushup x 10
    2. Squat jump x 10
    3. Spiderman walk x 5 yards
    4. Dumbbell swing x 10
  2. Second circuit
    1. Rotational pushup x 10
    2. Tuck jump x 10
    3. Leg-under bridge x 10
    4. 1-arm snatch + press x 5+5 (do both sides)
  3. Third circuit
    1. Staple pushup x 10
    2. Lateral drop stance x 10
    3. Hip heist x 10
    4. Plank row x 10
  4. Fourth circuit
    1. Walk-over pushup x 10
    2. Alternating jump lunge x 10
    3. Rabbit run + monkey walk x 5yds+5yds
    4. Dumbbell swing x 20

That absolutely wiped everyone out! We all thought about quitting, but pushed through. INCREDIBLE effort by everyone!!!!

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