#BAM! I designed todays Wild Wednesday session at Underground Fitness Revolution based on Obstacle Course Training to help me prepare for my upcoming events including SUPERHERO SCRAMBLE and Spartan Race. This is a partner-based workout (it can be performed without a partner). It mimics many of the movements performed during an obstacle course race or mud run: carrying, crawling, pushing, pulling, squatting, lunging, etc. It is a tough strength and conditioning session that has a lot of functional carryover to these types of events. There are two exercises at each station. There are five stations. Each exercise is performed for 30 seconds with a short 5-second transition between exercises and stations. After completing all five stations, rest for 60 seconds. Repeat for 3 total rounds in week one, 4 total rounds in week two and 5 total rounds in week three (34 minutes). #UFR Obstacle Course Training Stations: - Station 1: Burpees / Sandbag Carry - Station 2: Bear Crawl or Spiderman Crawl / Double Kettlebell Rack Hold - Station 3: Forward Lunges or Lunge Jumps / Dumbbell Overhead Hold - Station 4: Goblet Squats / Pushup Hold or Pushup variation - Station 5: Pull-ups or TRX Rows / Med Ball Slams If the correct weights (heavy) and intensity (all-out) are chosen, its brutal but very effective. #GetFitToRunDoNotRunToGetFit! You need to work on your strength and conditioning. Without strength, you have a low-level of cardio and endurance. Get stronger and all the other attributes improve (mobility, stability, strength, power, cardio, endurance, conditioning, muscle, fat loss, quality of life, injury prevention, etc.). #StrengthIsYourFoundation for ALL Your Goals! Want to do an #ObstacleCourseRace, #MudRun or 5K? Come join us at #UndergroundFitnessRevolution or join one of my online #Beachbody Challenge Groups and well help you get fit to run while changing your body AND life! Message me for details yo! UndergroundFitnessRevolution #FitnessCoach #SpartanTraining #PersonalTrainer #ObstacleCourseTraining #MudRunTraining #BeachbodyCoach youtu.be/RE9bjbP_WXI
Posted on: Thu, 24 Apr 2014 00:41:48 +0000
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