26 FEB: Adventure Race prep 1

What an awesome morning. 5 of us met up at 7:30 AM for the first group workout of the season. We are getting Ready for Warrior Dash and Hell Run. Both of these events are about 5K (3.2miles) and have numerous obstacles.

The progression we are following is for people who haven't done much running in a while. We are building up to greater distances, but starting with speed, agility, and muscular endurance. If you follow the blog, you'll see the progression over time.


The warm-up:
1. Two rounds of:
  • Air squat x 10
  • push-up x 10
  • sprawls x 10
  • plank hold x 30seconds

2. two rounds of:

  • Down dog x 20seconds
  • Cobra x 20 seconds
  • Inch worm
  • Right leg front split x 20 seconds
  • Down dog x 20seconds
  • Cobra x 20 seconds
  • Inch worm
  • Right leg front split x 20 seconds

The build-up:

Build ups are a great way to get your body progressively more ready for a full sprint effort. We stick with a tried and true 20yard + 20 yard format:

  1. Walking lunge + jog x 2
  2. High knee + hard run x 2
  3. Plyo skips x hard run x 2
  4. Accellerations (last 20 yds is full sprint) x 2
  5. 40 yard sprint x 2

The workout:

This one was much like last year. We setup 4 cones in a square, each side 40 yards long

Cone 1 (Station 1) was Hindu pushups x 10
Station 2 was dumbbell swings x 10
Station 3 was crab walks by 10 yards (5 down and back)
Station 4 was burpees x 10

The key to this is to do your best to sprint from station to station. It was tough!!!!! The group repeated this 4-station circuit 5 times

I pulled my hamstring and had to sit out, but I'll be back in 2 weeks!!!!

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