work out plans
Capt_Apollo
Posts: 9,026 Member
anyone that is wondering "what do i do to prepare for this?" please go to this spartan race page http://www.spartanrace.com/wod/ , and sign up for their news letter. you will get a nightly email for a Work out Of the Day (WOD).
They are usually varied work outs that are mostly body weight and running. This is tomorrows.
Warm up:
50 jumping jacks
50 seal jacks
10 burpees
Main Set:
Run 5-10k as a team. Bring along some sandbags and/or something that involves team work to carry.
30 lunges
30 body weight squat
30 burpees
Cool Down:
Stretch/yoga
this work out is to be done as a team. on race day, teams and groups stay together. they help each other out. you go as fast as the slowest member.
some workouts will say things like "do 10-20 push ups, 20-40 squats, 5-10 pull ups for 6-8 rounds." that is for scaling. some one that is not as conditioned can do the bottom end of the work out (10 push ups, 20 squats, 5 pull ups, for 6 rounds.)
some work outs, like this one, will say to grab a sand bag, or use some piece of equipment that you don't have access to. no biggie. skip it. or get the piece of equipment. or make it. you can make a dumb bell out of a milk jug full of water/sand/rocks.
some work outs, like this one, will tell you to do something you don't know. i have no clue what a seal jack is. until i googled it. here you go.
http://www.youtube.com/watch?v=7qaDvP5b_Nk
and you're not bound by the work outs either. if anything, it'll give you some ideas to do on off days. or just do these work outs.
They are usually varied work outs that are mostly body weight and running. This is tomorrows.
Warm up:
50 jumping jacks
50 seal jacks
10 burpees
Main Set:
Run 5-10k as a team. Bring along some sandbags and/or something that involves team work to carry.
30 lunges
30 body weight squat
30 burpees
Cool Down:
Stretch/yoga
this work out is to be done as a team. on race day, teams and groups stay together. they help each other out. you go as fast as the slowest member.
some workouts will say things like "do 10-20 push ups, 20-40 squats, 5-10 pull ups for 6-8 rounds." that is for scaling. some one that is not as conditioned can do the bottom end of the work out (10 push ups, 20 squats, 5 pull ups, for 6 rounds.)
some work outs, like this one, will say to grab a sand bag, or use some piece of equipment that you don't have access to. no biggie. skip it. or get the piece of equipment. or make it. you can make a dumb bell out of a milk jug full of water/sand/rocks.
some work outs, like this one, will tell you to do something you don't know. i have no clue what a seal jack is. until i googled it. here you go.
http://www.youtube.com/watch?v=7qaDvP5b_Nkand you're not bound by the work outs either. if anything, it'll give you some ideas to do on off days. or just do these work outs.
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Replies
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I am really lacking on free time to do these workouts. I'm thinking for now I'm going to repeat c25k from the beginning (already completed it last year, but I need practice and to work on breathing) at least 2 days a week and continue with my strength training (amalgamation of Starting Strength & Stronglifts) 3 days a week. I plan on adding stairs to the running (Philadelphia Art Museum a'la Rocky) until it starts snowing, then use my stair climber at home. I'll also be adding negative chin ups until I can do a real one and burpees at the end of my weight lifting.
Hopefully that'll be enough. I still say I need to clone myself.0 -
I have switched to a alternating a HIIT workout then a heavy workout per body part per week. So one week would be HIIT chest (reps in the 10's) then the next week it is a wendler's workout...very heavy low reps. Should I just dispense with the heavy workout all together?0
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I love the WODs from them.
I started to use TapouT XTs workouts - I think that Spartan Race.com would approve of these.0 -
i wish i could tell you guys "do this, not that." but there is no way to really know if your plan is going to be "good enough."
i can say with certainty though, that you need to be able to run at the very least 4-5 miles comfortably, and that your running training should include running up hills and or stairs.
you will need to jump and climb various obstacles, so you should be at least practicing pull ups with the goal to be able to do at least 2-3 in a row by race day. jump squats and box jumps should be things you practice once in a while.
but remember, the goal is to finish with your friends, with a smile on your face, and to laugh about the race over beers at the end.
we have six months to prepare. let's get started!0 -
I couldn't agree more.0
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