race day domination obstacle race training...

Race Day Domination

Obstacle Race Training Program

[email protected] www.thehybridathlete.com

©Copyright 2012, Hybrid Athlete LLC. All rights reserved. No duplication or reproduction of this document is allowed in any form without written permission from Hybrid Athlete LLC. The opinions expressed are not necessarily the opinions of Hybrid Athlete LLC. No claim or opinion in this guide is intended to be, nor should be construed to be, medical advice. Please consult with a healthcare professional before starting any diet or exercise program. The food and drug administration has not evaluated any of the claims made in this book. The information or products mentioned in this document are not intended to diagnose, treat, cure or prevent any disease. The respective authors of the document and Hybrid Athlete LLC make no representations about the suitability of the information contained in this guide for any purpose. The entire risk arising out of the use of its contents remains with the recipient. In no event shall the respective authors of this document and or Hybrid Athlete LLC. be liable for any direct, consequential, incidental, special, punitive or other damages whatsoever. By reading and following the principles in this guide, you acknowledge that you have read, understand and agree to be bound by these terms and conditions.

Disclaimer

Race Day Domination Obstacle Race Training Program

This 24 week training guide will prepare you to DOMINATE any obstacle course race or mud run. Workouts are

designed to improve overall fitness, including cardio and strength training, while addressing race specific skills

that will called upon during the race.

Phase 1: Baseline Training

During the �rst phase of conditioning you will be establishing a baseline of �tness. This will be done through body-weight exercise, cardiovascular training and baseline testing to establish a starting point. Then, retesting will occur throughout the program to track progress and establish benchmarks.

Phase 2: General Strength and Conditioning

Focus on functional and dynamic movements that will assist in building relative strength. Competitors need to be able to move their own bodyweight over, under, around or through obstacles. Bodyweight exercises such as push-ups, triceps dips, pull-ups and squats can be used to create a foundation of strength. Next, kettlebell swings and explosive movements like jump squats, burpees and box jumps will help improve balance and leg strength.To prepare for the cardiovascular component of the race, program resisted sprints, hill climbs, or stadium stairs into the plan. Finally, target race speci�c skills by preparing participants to transporting an awkward or heavy object, or improve grip strength by practicing rope climbs. Wearing a weighted vest during training, carrying a weighted pack, or using kettlebells to complete a farmer’s carry will be essential to building specialty skills.

Phase 3: Race Specific Preparation

A foundation of strength and �tness will carry you to an obstacle. But it’s the race-speci�c skills that will take you over, around, or through them. Training speci�c energy systems, movement patterns and athletic skills tested as part of an obstacle race will transfer to successful execution of challenges encountered on the course. Get Speci�c � Strength relative to body weight � Grip strength � Core strength/stability � Dynamic, explosive, athletic movements

Grip Strength: A strong grip enables you to lift heavier weights, perform more repetitions, and carry or transport heavy or oddly shaped objects. � Towel pull-ups: loop a towel over a pull-up bar and perform pull-ups gripping the towel. The same method can be used with a rope. � Farmers walk: Gripping a dumbbell, kettlebell, or plate in each hand, retract your shoulders back and down, then walk in a straight line or zig-zag pattern for 25-50 yards. You will feel the burn in your hands, but you will also be training anaerobic capacity, upper back, traps and oblique strength.

Agility and Balance: Train dynamic and athletic movements that promote biomechanical e�ciency while running, climbing, jumping and landing.

� Jumping, hopping, or bounding for distance or height � Box jumps and step-ups � Jump squats, jump lunges, and burpees � Medicine ball tosses and slams � Jump rope and agility latter drills

Unilateral strength: To protect the knees and strengthen the glutes, hips, core, and low back include single leg and lateral movements. � Lateral step-ups and box jumps � Single leg squats and split squats � Lunges and lateral lunges

Transport an awkward load or object: Build true functional strength that is nearly impossible to train through traditional weight training techniques. � Weighted vest: hike or hill climbs with a weighted vest or backpack � Tire �ip: Take a large heavy equipment tire and �ip it end over end � Sled pulling or pushing: Move a heavy object by pulling/pushing/dragging for a speci�c distance or time. � Sandbag, keg, or stone loading and carrying: Pick up a heavy object and put it on a raised platform, lift it overhead, or carry for a designated time / distance.

Execution: You will complete up to five (5) training sessions per week.

Each session will include a specific dynamic warm-up that is to be completed before the training session. Additionally, be sure to allow yourself 10-15 minutes at the conclusion of each exercise to properly cool-down and stretch. The cool-down should include walking or jogging and static stretching. Cooling down in this manner will allow the heart rate to return to a normal level and reduce lactic acid and delayed onset muscle soreness. Be sure to take at least one day off per week. Baseline Testing: In order to determine your current level of fitness; identifying both strengths and weaknesses, while providing a means of measuring progress you will be completing a baseline testing throughout this program.

Testing will take place during Weeks 1, 3, 5, 7, 9, 11, 13, 15 and at the conclusion of the program. This test will include elements of strength and cardio.The final week of the program, leading up to your race, is customized based on a Saturday or Sunday race date. Be sure to match your training with the day of your event. Sessions will feature workouts that are to be completed for a specified number of rounds (sets) and reps, for time, as many rounds as possible, or as fast as possible. Examples: Rounds and reps: 3 rounds of 15 reps will have you completing the designated exercises for 15 repetitions, and then repeat-ing that circuit 3 times. You are to complete these exercises quickly, only resting as needed. Keep moving to maintain an elevated heart rate and increase calorie burn.For time: Here you will complete the assigned exercises, rounds, and reps continuously for the designated time.As fast as possible (AFAP): Here you will complete the assigned exercises, rounds, and reps as fast as possible using proper form. As Many Rounds as Possible (AMRAP): You are to complete the assigned exercises and repetitions for as many rounds as possible in the specified time. TABATA: 20 seconds of work, followed 10 seconds of rest for the specified number of rounds.

Exercise Abbreviations: KB = Kettlebell BW = Body Weight OH = Overhead BB = Barbell DB = Dumbbell Mi = Milem = Meter

Exercise Questions: Go to www.thehybridathelte.com and select the exercise videos tab for exercise instructions and demos. Still stuck? Contact us at [email protected]

SESSION

1

Warm-Up

WEEK ONE

Training

3 Rounds, 60 seconds each

Steam Engine

Jumping Jack

Trunk Rotation

Mountain Climber

Then, 5 Rounds

10x Push up

20x BW Squat

5x Lunge Each Leg

3- way plank hold @ 30 sec each position

Training: Complete Baseline Test 1

Exercise

Max Rep Push-up (60 seconds)

Max Rep Pull-up (60 seconds)

Max Rep Bodyweight Squat (60 seconds)

Max Rep Sit-up (60 seconds)

800 meter run

Results

PHASE 1

SESSION

2

Warm-Up

WEEK ONE

Training

4 Rounds 5x Multi-direction leg swing

5x Alternate Lunge (each leg)

5x Lateral Lunge (each leg)

10 minutes of Easy Jog and Dynamic Movements: High-knees, Butt-kicks, Bounding, Reverse Run, etc.

Run LongAt least 30 minutes, use a walk, jog tech-nique if needed (jog until you need a break, then walk as needed, repeat for 30 minutes)

Look to build up your mileage over time; do not push too far too fast.

If you can go 30 minutes try a 5K If you can, do a 10K

Cool down @ 10 min easy jog, static

stretching and Flex-band Complex

SESSION

3

Warm-Up

WEEK ONE

Training

2 rounds, 30 seconds each Body Weight Squat

Jumping Jack

Arm Circles (forward /backward, large/small)

Trunk Rotation (right and left)

Alternate Lunge

5 Rounds, AFAP

20x BW Squat 20x Flutter Kick 20x Lateral Lunge

30 sec Plank Hold, Rest @ 30 sec max.

5 rounds

15x Sit-up

5x Push-up

Foam Roll IT Band and Quads

In-step and Figure 4 stretch

SESSION

4

Warm-Up

WEEK TWO

Training

Jog at 8-10 minutes

Then,

2 Rounds

Arm Circles @ 30 seconds

Trunk Rotation @ 30 seconds

Steam Engine @ 30 seconds

4 rounds

4 Square @ 60 sec.

12x BW squat

6x Alt. lunge (each leg)

6x Jump squat, Rest @ 30 sec.

4 Rounds Push-up @ 60 sec

Side Plank Right @ 30 sec

Side Plank Left @ 30 sec

Incline Push-up @ 30 sec

Decline Push-up @ 30 sec, Rest @ 60 sec

2 rounds

Max rep Pull-up or Inverted Row @ 60 seconds

Max rep Push-up @ 60 seconds

SESSION

5

Warm-Up

WEEK TWO

Training

4 Rounds

5x BW Squat

5x Push-up

5x Multi-direction Leg Swing

5x Tip-over (each leg)


Easy Jog and Dynamic Movements: High-knees, Butt-kicks, Bounding, Reverse Run, etc.

8-10 x 400m run @ max effort

Rest time is equal to time taken to complete 400m or less

Cool down @ 10 min easy jog, static stretching and Flex-band Complex

SESSION

6

Warm-Up

WEEK TWO

Training

3 rounds, 30 seconds each

Trunk Rotation

Arm Circles

Over the Top, PVC with wide grip working overhead and behind your back

Then,

Jump Rope Skill Development @ 5 Minutes

Try single leg jumps, double jumps, and crossing the rope over

AFAP

50x Jump squat

50x Straight leg raise

50x Push-up

20x Jump lunge (each leg)

Rest @ 2 minutes

25, 20, 15, 10, 5

Sit-up

Russian Twist


SESSION

7

Warm-Up

WEEK THREE

Training

4 Rounds

10x Squat

5x Push-up

5x Multi-direction leg swing





Training: Complete Baseline Test

Exercise





800 meter run

1 mile run

Results

SESSION

8

Warm-Up

WEEK THREE

Training

3 Rounds, 60 seconds each

Steam Engine

Jumping Jack Trunk Rotation

Mountain Climber

AMRAP in 15 minutes

5x Box jump 10x Burpee

15x Sit-up 20x BW Squat

3 Rounds

10x Leg raise 5x Plank walk-out

5x Bird-dog (each side)



SESSION

9

Warm-Up

WEEK THREE

Training

4 Rounds

5x Push-up

5x Lunge (each leg)

10x In and out

10x Mountain Climb (each leg)

10 minutes Easy Jog and Dynamic Movements: High-knees, Butt-kicks, Bounding, Reverse Run, etc.

10-12x Hill Sprints

Find a steep hill that takes 60-90 secondsto climb

Run @ Max Effort

Walk/easy jog to start Repeat


SESSION

10

Warm-Up

WEEK THREE

Training

3 Rounds Jump Rope @ 1 minute

10x Over the Top, PVC with wide grip work-ing overhead and behind your back

5x Tip over (each leg)

10 min, as many rounds as possible

25x BW Squat


10x Jumping Jack

8 rounds

5x Push-up (strict form)

Plank hold @ 60 sec. top of push-up position

3 rounds

Plank hold @ 30 sec right side

5x Bird Dog (each side)

Plank hold @ 30 sec left side

Maximum reps to failure

Pull-up

SESSION

11

Warm-Up

WEEK FOUR

Training

10, 9, 8…1 AFAP

Push-up

Jump squat

(10 push-ups, 10 jump squats, 9 push-ups, 9 jump squats, decrease by 1 until 1 rep each)

6 Rounds

10x Alternate Lunge (each leg) 15x Jump Squat


15x Jump Squat

4 rounds

5x Push-up

Jump Rope @ 60 seconds

5x Incline Push-up


5x Decline Push-up


Rest @ 30 sec.

Foam Roll IT Band and Quads In-step and Figure 4 stretch

SESSION

12

Warm-Up

WEEK FOUR

Training

4 Rounds

5x Tip Over (each Leg)

10x BW Squat


10 minutes of Easy Jog and Dynamic Move-ments: High-knees, Butt-kicks, Bounding, Reverse Run, etc.

Run @ 5 minutes

25x BW Squats

Run @ 5 minutes

25x Jump Squats

Run @ 5 @ minutes

25x Jump Lunge (total)

Run @ 5 minutes

25x Push-up

If possible repeat up to 3 times

Cool down @ 10 minutes with easy jog, static stretching and Flex-band Complex

SESSION

13

Warm-Up

WEEK FOUR

4 rounds

5x Lunge (each leg)

10x BW Squat

5x Push-up

10 Rounds

Jump Touch @30 Seconds Rest @ 30 Seconds

5 Rounds

5x Push-up

10x Burpee

5x Hand Release Push-up

10x Burpee

SESSION

14

Warm-Up

WEEK FOUR

Training

4 Rounds




5x Tip Over (each leg)


Run Long

5K minimum

If you can, do a 10K


WEEK FIVE


Exercise





Max Rep Burpeee (60 seconds)

Max Rep Box Jump, 24’ box (60 seconds)

800 meter run

1 mile run

Results

SESSION

15

Warm-Up

WEEK FIVE

Training

3 rounds

Jumping Jack @ 30 sec.

15x BW squat

In-step stretch @ 15 sec. (each leg)

6x Steam engine (each side)

6 rounds 5x Push-up

Mountain climber @ 30 sec. 5x wide grip push-up

Mountain climber @ 30 sec.

5x close grip push-up

Mountain climber @ 30 sec.

Rest @ 30 sec.

6 rounds

4 square @ 60 sec.

12x BW squat


6x Jump squat

Rest @ 30 sec.

5 rounds

20x Flutter kick (2 count)

20x Russian twist (2 count)



SESSION

16

Warm-Up

WEEK FIVE

Training


5x Alternate Lunge (each leg)5x Lateral Lunge (each leg)


Mile Repeats

2-4x one mile repeat @ max effort

Walk/jog recovery equal to the time taken to complete the mile run Cool down @ 10 min easy jog, static stretching and Flex-band Complex

SESSION

17

Warm-Up

WEEK FIVE

Training

3 rounds

Mountain climb @ 30 sec.

Trunk rotation @ 30 sec.

Jumping jack @ 30 sec.

5x superman @ 3 sec. hold

10x sit-up

6 rounds

20x Squat

10x Jump squat

10x Lunge (each leg)


6 rounds

Plank hold @ 60 sec.

Plank walk-up @ 60 sec.

Rest @ 30 sec.

5 rounds

25x push-ups

5 rounds

20x In and out

20x flutter kick

SESSION

18

Warm-Up

WEEK FIVE

Training

3 rounds 5x lunge (each leg)

Steam engine @ 30 sec.

BW squat @ 30 sec.

10x sit-up

10, 9, 8…1

Push-up

Jump squat


Run @ 400m

20x Mountain climb (each leg)

Run @ 400m


Run @ 400m

10x Burpee

Run @ 400m

10x sit-up

Repeat up to 3x Cool down @ 10 min easy jog, static stretching and Flex-band Complex

SESSION

19

Warm-Up

WEEK SIX

Training

Jog @ 5-8 minutes

Then,

3 rounds, 30 sec. each movement

Arm circles (forward /backward, large/small)

Trunk rotation (right and left)

Alternate lunge

20x BW squat

20x Push-up

Side Plank Right @ 30 sec.

Side Plank left @ 30 sec


15x BW squat

15x push-up




10x jump squat

10x push-up




5x jump squat

5x push-up




4 rounds 10x Jumping jack

10x Bird dog (each side)


SESSION

20

Warm-Up

WEEK SIX

Training

4 Rounds

5x Push-up

5x Lunge (each leg)

10x In and out



8-10x Hill SprintsFind a steady hill that takes 2-3

minutes to climb

Run @ Max Effort

Walk/easy jog to start

Repeat

Cool down @ 10 min easy jog



SESSION

21

Warm-Up

WEEK SIX

Training



BW squat @ 30 sec.

5x tip-over (each leg)

10 minutes Easy Jog and Dynamic

Movements: High-knees, Butt-kicks,

Bounding, Reverse Run, etc.

Run 1-3 miles at up-tempo pace, as

ability permits

Perform 25x Burpee every 400m

Cool down @ 10 min easy jog, static

stretching and Flex-band Complex

WEEK SEVEN


Exercise







800 meter run

1 mile run

Results

SESSION

22

Warm-Up

WEEK SEVEN

Training

3 rounds Jumping jack @ 60 sec.

15x BW squat

Mountain climb @ 60 sec.

5x Plank walk-out

5 rounds 5x Hand release push-up

3x Alligator push-up (each arm)

5x Knee to elbow (each side)

Rest @ 30 sec .

6 rounds 6x Alternate lunge (each leg)

6x Lateral lunge (each leg)

6x Reverse lunge (each leg)

4 rounds 10x Sit-up


Side plank hold @ 30 sec. each position

SESSION

23

Warm-Up

WEEK SEVEN

Training

4 Rounds 5x BW Squat

5x Push-up




Easy Jog and Dynamic Movements:

High-knees, Butt-kicks, Bounding,

Reverse Run, etc.


Rest time is equal to time taken to complete

400m or less

Cool down @ 10 min easy jog, static stretch-

ing and Flex-band Complex

SESSION

24

Warm-Up

WEEK SEVEN

Training

3 rounds, 30 seconds each Trunk Rotation

Arm Circles

Over the Top, PVC with wide grip

working overhead and behind your

back

Then, Jump Rope Skill Development @ 5

Minutes

Try single leg jumps, double jumps, and

crossing the rope over

AFAP100x Jump squat


50x Push-up


Rest @ 3 minutes

25, 20, 15, 10, 5

Sit-up

Russian Twist


SESSION

25

Warm-Up

WEEK EIGHT

Training




10 minutes of Easy Jog and Dynamic



Run Long

At least 30 minutes, use a walk, jog tech-

nique if needed (jog until you need a break,

then walk as needed, repeat for 30 minutes)

Look to build up your mileage over time; do

not push too far too fast.

If you can go 30 minutes try a 5K




SESSION

26

Warm-Up

WEEK EIGHT

Training



BW squat @ 30 sec.

10x sit-up

10, 9, 8…1 Push-up

Jump touch jump

(10 push-ups, 10 jump touch, 9 push-ups, 9

jump touch,

decrease by 1 until 1 rep each)

5 rounds 10x Split squat (each leg)

Side plank @ 30sec. each side

3 rounds 15x Jumping jack

10x Plank walk-up (2 count)

4 rounds 20x In and out

12x Russian twist each side

SESSION

27

Warm-Up

WEEK EIGHT

Training


5x Push-up






Reverse Run, etc.

2-3 Rounds AFAPBear Crawl @ 50 yards

Run 400m

Squat Jump for distance @ 50 yards total

Run 400m

Bear Crawl @ 50 yards

Run 400m

Squat Jump for distance @ 50 yards total

Run 400m

Cool down @ 10 min easy jog



SESSION

28

Warm-Up

WEEK EIGHT

Training

4 Rounds 10x Squat

5x Push-up








Exercise







800 meter run

1 mile run

Results

SESSION

29

Warm-Up

WEEK NINE

Training

3 Rounds, 60 seconds each Steam Engine

Jumping Jack

Trunk Rotation

Mountain Climber

Then,

5 Rounds

10x Push up

20x BW Squat

5x Lunge Each Leg

3- way plank hold @ 30 sec each position


Exercise





800 meter run

Results

PHASE 2

SESSION

30

Warm-Up

WEEK NINE

Training

4 Rounds

5x Multi-direction leg swing 5x Alternate Lunge (each leg)



Run Long

At least 30 minutes, use a walk, jog tech-nique if needed (jog until you need a break, then walk as needed, repeat for 30 minutes)

Look to build up your mileage over time; do not push too far too fast.

If you can go 30 minutes try a 5K If you can, do a 10K

Cool down @ 10 min easy jog, static stretch-ing and Flex-band Complex

SESSION

31

Warm-Up

WEEK NINE

Training


Body Weight Squat

Jumping Jack

Arm Circles (forward /backward, large/small)


Alternate Lunge

5 Rounds, AFAP 20x Kettlebell Swing

20x Deadlift-High Pull

20x Thruster

Rest @ 30 sec max.

5 rounds

15x Weighted Sit-up

5x Push-up


SESSION

32

Warm-Up

WEEK TEN

Training

4 Rounds Steam Engine @30 seconds Arm Circles @ 30 seconds

Jumping Jacks @ 30 seconds

5x Push-up

4 rounds

4 Square @ 60 sec.

12x BW squat


6x Jump squat

Rest @ 30 sec.

4 Rounds

KB Swing @ 60 sec

KB Thruster R Arm @ 30 sec

KB Thruster L Arm @ 30 sec

KB Swing R Arm @ 30 sec

KB Swing L Arm @ 30 sec

KB Thruster @ 60 sec

2 rounds

Max rep Pull-up @ 60 seconds

Max rep Push-up @ 60 seconds

Plank hold R-side @ 30 Sec

Plank hold L-side @ 30 sec

SESSION

33

Warm-Up

WEEK TEN

Training

4 Rounds

5x BW Squat

5x Push-up

5x Multi-direction Leg Swing 5x Tip-over (each leg)


Easy Jog and Dynamic Movements: High-knees, Butt-kicks, Bounding, Reverse Run, etc.


Rest time is equal to time taken to complete 400m or less


SESSION

34

Warm-Up

WEEK TEN

Training


Trunk Rotation

Arm Circles

Over the Top, PVC with wide grip working overhead and behind your back

Then,

Jump Rope Skill Development @ 5 Minutes

Try single leg jumps, double jumps, and crossing the rope over

AFAP

50x Jump squat


50x Push-up


Rest @ 2 minutes

25, 20, 15, 10, 5

KB Swing

Weighted Sit-up

Deadlift-High Pull

KB twist


SESSION

35

Warm-Up

WEEK ELEVEN

Training

4 Rounds

10x Squat

5x Push-up 5x Multi-direction leg swing






Exercise





Max Rep KB Swing (60 seconds)


800 meter run

Results

SESSION

36

Warm-Up

WEEK ELEVEN

Training



Mountain Climber

Body Weight Squat

Alternate Lunge

AMRAP in 15 minutes

5x Box jump

10x Push-up

15x KB Swing

20x BW Squat

3 Rounds

5x Ankles-to-bar

5x Plank walk out

5x Bird-dog (each side)



SESSION

37

Warm-Up

WEEK ELEVEN

Training

4 Rounds

5x Push-up

5x Lunge (each leg)

10x In and out



10-12x Hill Sprints

Find a steep hill that takes 60-90 seconds

to climb

Run @ Max Effort


Repeat



SESSION

38

Warm-Up

WEEK ELEVEN

Training

3 Rounds

Jump Rope @ 1 minute

10x Over the Top, PVC with wide grip working overhead and behind your back

20x in and out

5x Push-up

25, 20, 15, 10, of each (25 FS, 25 PP, 25 HP, 20 FS, 20 PP, etc.)

KB Front Squat

KB Push Press

KB High-Pull

5 Rounds, AFAP

20x Kettlebell Swing

20x KB Deadlift-High Pull

20X KB Thruster

Rest @ 30 sec max.

5 rounds

10x Weighted Sit-up

SESSION

39

Warm-Up

WEEK ELEVEN

Training

3 rounds


Stream Engine @ 30 seconds

Windmill @ 30 seconds

6 Rounds

10x Alternate Lunge (each leg) 15x Jump Squat


15x Jump Squat

4 rounds

5x Push-up

Jump Rope @ 60 seconds 5x Incline Push-up


5x Decline Push-up


Rest @ 30 sec.



SESSION

40

Warm-Up

WEEK TWELVE

Training

10, 9, 8…1 AFAP

Push-up

Jump squat

(10 push-ups, 10 jump squats, 9 push-ups, 9 jump squats, decrease by 1 until 1 rep each

6 Rounds

10x Split Squat R Leg

15x Jump Squat

10x Split Squat L Leg

15x Jump Squat

4 rounds

5x Push-up


5x Incline Push-up


5x Decline Push-up


Rest @ 30 sec.


SESSION

41

Warm-Up

WEEK TWELVE

Training

10, 9, 8…1 AFAP

Push-up

Jump squat

(10 push-ups, 10 jump squats, 9 push-ups, 9 jump squats, decrease by 1 until 1 rep each

4 Rounds

5x Tip Over (each Leg)

10x BW Squat



SESSION

42

Warm-Up

WEEK TWELVE

4 rounds

5x Lunge (each leg)

10x BW Squat

5x Push-up

6 Rounds

24x DL-HP

12x Jump Touch

5 Rounds

5x Push-up

10x Burpee


10x Burpee

SESSION

43

Warm-Up

WEEK TWELVE

Training




5x Tip Over (each leg)


Run Long

5K minimum


Up to 15 miles


WEEK THIRTEEN


Exercise







800 meter run

1 mile run

Results

SESSION

44

Warm-Up

WEEK THIRTEEN

Training

2 rounds

Side Plank R @ 30 sec.

10x Push-up

Side Plank L @ 30 sec.

10 rounds, 10 reps AFAP

KB Deadlift-High Pull

KB Push Press

KB Half-moon (each direction)

KB Front Squat

Kettlebell Twist (each direction)

KB Push Press R arm

KB Push Press L arm

4 Rounds

Figure 8 Pass Through w/ KB @ 30 seconds 10x Weighted Sit-up

SESSION

45

Warm-Up

WEEK THIRTEEN

Training

4 Rounds

5x Push-up

5x Lunge (each leg)

10x 2 Count Flutter Kick


10-12x Hill Sprints

Find a steep hill that takes 60-90 seconds to climb

Run @ Max Effort


Repeat


SESSION

46

Warm-Up

WEEK THIRTEEN

Training

4 Rounds

Walking Lunge @ 25 ft.

10x Jumping Jack

Arm Circles @ 30 seconds

Mountain Climb @ 30 seconds

10, 9, 8…1 AFAP

Push-up

Jump squat


4 Rounds

5x Knee-to-Elbow Push-up

5x Jump Lunge (each leg)

5x Staggered Hand Push-up (each hand forward)

5x Lunge Cycle (each leg)

5 Rounds


10x Superman

15x Straight Leg Raise

SESSION

47

Warm-Up

WEEK THIRTEEN

Training

4 Rounds


5x Tip-Over (each leg)

5x BW Squat


AFAP

Run @ 400m 25x Burpee

25x KB Swing

Run @ 400m

25x Burpee

25x KB Swing

Run @ 400m

25x Burpee

25x KB Swing Run @ 400m

25x Burpee

25x KB Swing

Cool down @ 10 min easy jog, static stretching, foam roll IT band and Quads

SESSION

48

Warm-Up

WEEK FOURTEEN

Training

12x 4 Square

12x Windmill

12x BW Squat

4x Trunk Rotation

4 rounds 6x Squat Jump

Weighted Squat Hold @ 60 sec.

6x Jump Squat

Figure 8 Pass-through w/ KB @ 60 sec.

6x KB Front Squat

Weighted Squat Hold @ 60 sec.

5 Rounds 12x KB Swing

6x Half-moon (each direction)


6x Lateral Lunge

12x Plank walk-out

(Lunge right, lunge left, walk out/push-up/

walk back = 1 rep)

2 Rounds 2 Count Flutter Kick @ 30 seconds

Plank Hold R Side @ 30 seconds

Plank Hold @ 30 seconds

Plank Hold L Side @ 30 seconds

SESSION

49

Warm-Up

WEEK FOURTEEN

Training

3 rounds

10x 4 Square

12x BW Squat

12x Jumping Jack

10x sit up

3 rounds, AFAP20x KB Deadlift

10x KB High Pull

20x KB Front Squat

10x KB Push Press

6 rounds 5x Half-moon (each direction)

10x Plank Row R arm

5x Floor-to-shelf (each direction)

10x Plank Row L Arm

3 rounds15x Weighted Sit-up

Iso Squat Hold @ 60 sec.

SESSION

50

Warm-Up

WEEK FOURTEEN

Training

3 rounds 5x Push-up

10x Steam Engine (each side)

15x BW Squat

20x Jumping Jack

6 Rounds 10x Split Squat R Leg

15x Jump Squat

10x Split Squat L Leg

15x Jump Squat

4 rounds5x Push-up


5x Incline Push-up


5x Decline Push-up


Rest @ 30 sec.

2 Rounds 5x Windmill (each arm)

5x Plank Walk-up

10x In and Out

SESSION

51

Warm-Up

WEEK FOURTEEN

Training

4 Rounds 5x Tip Over (each Leg)

10x BW Squat





3-5 mile up-tempo run

During run include mixed intervals: sustain

max effort for 2 minutes, recover up to 5

minutes

Repeat over course of 3-5 miles

Cool down @ 10 minutes, static stretch,

figure 4, and Flex-band Complex

WEEK FIFTEEN


Exercise







800 meter run

1 mile run

Results

SESSION

52

Warm-Up

WEEK FIFTEEN

Training

3 rounds Jump Rope @ 60 seconds

10x BW squat


3 rounds 3x Knee-to-elbow push-up (each side)

12x BW Squat

3 rounds 6x Close grip push-up

6x Alternate lunge (each side)

3 rounds 6x Wide grip push-up

12x Jump squat

3 rounds 6x Hand release push-up

6x Lateral lunge (each side)

3 rounds 6x Staggered hand push-up (switch lead

hand each rep)

6x Jump lunge (each side)

3 rounds 20x In and out


SESSION

53

Warm-Up

WEEK FIFTEEN

Training

3 rounds12x BW Squat



6x Jump Squat

50,40,30,20,10KB Thruster

KB Lunge and Press (total)

KB Deadlift-High Pull

KB Swing

5 rounds AFAP10x KB Twist (each direction)

10x Floor-to-Shelf (each direction)

SESSION

54

Warm-Up

WEEK FIFTEEN

Training

3 rounds 10x KB Front Squat

5x Lunge (each leg)

5x Weighted Sit-up

10x BW Squat

6 Rounds, 60 seconds eachKB Thruster + Knee Drive

Weighted Sit-up R Arm

KB Gun Slinger

Weighted Sit-up L Arm

Rest @ 30 sec

5 Rounds10x KB Twist (each direction)

10x KB Half-moon (each direction)

SESSION

55

Warm-Up

WEEK FIFTEEN

Training

4 Rounds5x Push-up

5x Lunge (each leg)

10x In and out





6-8x Hill RunFind a gradual hill that takes 2-3 minutes to

climb

Run @ Max Effort


Repeat



SESSION

56

Warm-Up

WEEK SIXTEEN

Training

4 rounds5x Lunge (each leg)

10x BW Squat

5x Push-up

TABATA:6 rounds: 2 min on, 30 sec rest

OH KB Swing (2 min)

Rest @ 30 seconds

KB Thruster (2 min)

Rest at 30 seconds

5 rounds 10x Weighted Sit up

5x KB Twist (each direction)

10x In and Out

5x Floor-to-Shelf (each direction)

SESSION

57

Warm-Up

WEEK SIXTEEN

Training

Jump Rope @ 5 minutes (Try single leg jumps, double jumps, and

crossing the rope over)

Then, 10 minutes of Easy Jog and Dynamic



Run @ 5 minutes 25x KB Swing

Run @ 5 minutes

25x Jump Squats

Run @ 5 @ minutes

25x KB Thruster

Run @ 5 minutes

25x Push-up

If possible repeat up to 3 times

Cool-down @ 10 minutes easy jog, static

stretching, figure 4 stretch, and foam roll

SESSION

58

Warm-Up

WEEK SIXTEEN

Training

3 Rounds 4 Square @ 30 seconds

Mountain climb @ 30 seconds

10x KB Swing

5x Weighted Sit-up

3 rounds 5x Dive-bomber

10x Jump Squat


3 rounds 5x HR Push-up

10xJump Lunge (each leg)

15x OH KB Swing

5 rounds 6x Weighted Sit-up R Arm

6x KB Half-moon (each direction)

6x Weighted Sit-up L Arm

6x Plank Walk-up

SESSION

59

Warm-Up

WEEK SIXTEEN

Training

4 Rounds 5x Alternate Lunge (each leg)



10 minutes of Easy Jog and Dynamic Move-

ments: High-knees, Butt-kicks, Bounding,

Reverse Run, etc.

Run Long

Over 60 minutes

If you had been using a walk/jog technique

try to run as far as you can without stop-

ping while maintaining a steady, constant

pace.

You should have a solid cardiovascular

foundation at this point. Try and go further

than your previous run.

If you are an experienced runner or condi-

tioned athlete you should be over the 10 mile

mark on the long run.

Cool down @ 10 min easy jog, static stretch,

and Flex-band Complex

SESSION

60

Warm-Up

WEEK SEVENTEEN

Training

4 Rounds Jump Rope @ 2 min

10x Push-up

10x BW Squat

10x Elevated or GHD Sit-up

12 rounds: AFAP12x Box Jump

12x Wall Ball

12x Burpee

12x KB Swing

4 RoundsMax Rep Pull-up @ 2 minutes

10x KB Twist (each direction)

Max Rep Push-up @ 2 minutes

PHASE 3

SESSION

61

Warm-Up

WEEK SEVENTEEN

Training

4 Rounds10x Step-up (each leg)

10x Jump Squat

5x Pull-up


Work up to 3 rep max Bench Press

5 Rounds 5x Bench Press @ Bodyweight

5x Push-up (plyometric if possible)

5x Straight Bar Dip

Rest @ 60 seconds

8 rounds 5x Ankle-to-bar

5x Dumbbell Plank Row (each arm)

Bear Crawl @ 25 feet

10x Weighted Sit-up

SESSION

62

Warm-Up

WEEK SEVENTEEN

Training


5x Push-up






Reverse Run, etc.

10-12x 400m run @ max effort

Rest time is equal to time taken to complete

400m or less

10 minute cool down

SESSION

63

Warm-Up

WEEK SEVENTEEN

Training

5 Rounds 5x Box jump

10x Push-up

15x KB Swing

20x BW Squat

6 Rounds 8x Barbell Front Squat (increase weight to

achieve challenging weight, but get all 8

reps)

8x Dumbbell Thruster

8x Jump Squat

Rest @ 60 seconds

5 Rounds 10x KB Twist (each direction)

Farmers Walk @ 25 feet

15x In and Out



SESSION

64

Warm-Up

WEEK SEVENTEEN

Training

4 Rounds 10x Jump Squat

5x Plank Walk-up







Run Long

5k minimum, up to 10 miles depending on ability

Cool down @ 10 min (walk/jog) & Static stretch

SESSION

65

Warm-Up

WEEK EIGHTEEN

Training

4 Rounds12x BW Squat



6x Jump Squat

6 Rounds 8x Barbell Deadlift (increase weight to

achieve challenging weight, but get all 8

reps)

5x Pull-up

15x GHD or Elevated Sit-up

8 Rounds 5x KB/DB Floor Press (each arm)


10x Slasher-to-halo(each direction)

SESSION

66

Warm-Up

WEEK EIGHTEEN

Training

2 Rounds50x Push-up

50x Jump Lunge


50x BW Squat




10-12x Hill SprintsFind a steep hill that takes 60-90

seconds to climb

Run @ Max Effort


Repeat

Cool down @ 10 minutes

SESSION

67

Warm-Up

WEEK EIGHTEEN

Training


6x Lateral Step-up (each leg)

6x Lunge (each leg)

12x Dips

50-30-20 reps of each for timeBurpee

OH KB Swing

OH Med-Ball Slam

5 Rounds 5x Ankle-to-bar

5x Weighted Sit-up R Arm

5x Weighted Sit-up L Arm

1 Round Max Rep Pull-up @ 3 minutes

Max Rep Push-up @ 3 minutes

SESSION

68

Warm-Up

WEEK EIGHTEEN

Training

4 Rounds 5x Jump Lunge (each leg)

10x BW Squat





3-5 mile up-tempo runIntervals: sustain max effort for 2 minutes,

recover up to 5 minutes

Repeat over course of 3-5 miles


SESSION

69

Warm-Up

WEEK EIGHTEEN

Training

4 Rounds Jump Touch @ 30 seconds

20x KB/DB/BB Weighted Front Squat

5 Rounds, for Time3x Rope Climb (or towel Pull-up)(or inverted

row)

6x Turkish Get-up (each arm)

9x 10 Yard Sprint (Down and Back)

12x Box Jump


10x In and Out


SESSION

70

Warm-Up

WEEK NINETEEN

Training

50x Push-up

50x Sit-up

50x BW Squat

AMRAP in 15 minutes 20x KB or BB Deadlift-High Pull

50x Double Under (jump rope)

20x Wall Ball

50x KB Swing

5 Rounds 5x Plate Half-moon (each direction)


Plank Hold R Side @ 60 seconds

Plank Hold L Side @ 60 seconds

SESSION

71

Warm-Up

WEEK NINETEEN

Training

15-10-5Lateral Ball Slam

Push-up

15 Rounds30x Step-up with weighted vest, pack, or

holding weight

5x Pull-up

10x Push-up

15x Barbell or Kettlebell Thruster

Rest @ 30 seconds

3 Rounds Dumbbell Crawl @ 25 feet

5x Ankle-to-bar

3 Rounds Farmers Walk @ 25 feet

5x Plank Walk-up

3 Rounds Bear Crawl @ 25 feet


SESSION

72

Warm-Up

WEEK NINETEEN

Training

4 Rounds 4x Trunk Rotation (each direction)

6x Steam Engine (each direction)

12x BW Squat




800m Run

Then,

Run 400m, then 25x Push-up, 50x Sit-up,

100x Lunge (50 each leg)


80x lunge,

Run 1M, then 15x Push-up, 30x Sit-up, 60x

lunge


80x lunge


100x lunge

Then,

800m Run

Cool Down @ 10 minutes

SESSION

73

Warm-Up

WEEK NINETEEN

Training

4 Rounds Jump Rope @ 2 minutes

4 Square @ 60 seconds

6x Lateral Lunge (each side)


5 Rounds6x Thruster (choose a weight that is chal-

lenging, but get all 6 reps)

12x Jump Touch

24x KB Swing

15-10-5 (not for time, choose a weight that is challenging, but doable)

Dead Lift

Dumbbell Push Press

3 Rounds 15x Weighted In and Out

10x Weighted Sit-up

SESSION

74

Warm-Up

WEEK NINETEEN

Training

25x Sandbag Get-up (each shoulder)

Substitute can be 25x KB or DB

Get-ups each arm

10 Rounds 10x Bodyweight Dead Lift

10x Pull up

10x Dip

12 Rounds Jump Touch @ 30 seconds

Rest @ 30 seconds

5 Rounds 25x Weighted Step-up each leg (vest, pack,

sandbag, etc.)

20x GHD or Elevated Sit-up

20x KB Twist

20x Superman

20x Slasher-to-halo (10 each direction)

SESSION

75

Warm-Up

WEEK TWENTY

Training

25x Burpee 10 Rounds, AFAP10x Thruster



6x Lunge (each leg)


6x Jump Squat

4 Rounds 10x Sandbag Half-moon (each direction)

10x Floor-to-shelf (each side)

10x Weighted Sit-up

SESSION

76

Warm-Up

WEEK TWENTY

Training

5 Rounds 5x Split Squat (each leg)

5x Push Ups

10x Lunges (each leg)

10x Straight Leg Raise

Work up to 3 Rep Max Barbell Back Squat

10 Rounds 5x Back Squat (every minute, on the

minute)

5 Rounds8x Bench Press (increase weight to achieve

a challenging load, but get all 6 reps)

8x Ankle-to-bar

5 Rounds5x KB or DB Floor Press (each arm)

5x DB Plank Rows (each arm)

5x Weight Tip Overs ( holding Kettlebell or

dumbell)

5x Jingle Jangle

SESSION

77

Warm-Up

WEEK TWENTY

Training






Reverse Run, etc.

50-40-30-20-10Double-under

Sit-up

8-10x Hill Run Find a steep hill that takes 3-5 minutes to

climb

Run @ Max Effort

Jog to Start

Repeat


SESSION

78

Warm-Up

WEEK TWENTY

Training

20-15-10-5KB Front Squat

Push-up

10x Barbell Hang Clean

20x Barbell Push Press

30x Medicine Ball Slam (substitute sandbag)

40x Box Jump

50x Burpee

60x Sit-up


SESSION

79

Warm-Up

WEEK TWENTY

Training







Run Long5K minimum


Or, do 13.1

Up to 20 miles, depending on ability

Cool down @ 10 min

SESSION

80

Warm-Up

WEEK TWENTYONE

Training

15-10-5Jump Squat

KB Swing x 2 (30, 20, 10)

5 Rounds, AFAP 21x Kettlebell Thruster

21x Box Jump

Rest @ 3 minutes, Then

5 Rounds 5x Burpee

10x Weighted Sit-up


10 Rounds, AFAP50 Yard Sprint (use treadmill or indoor court

as needed)

10x Knee-to-elbow Push-up

SESSION

81

Warm-Up

WEEK TWENTYONE

Training


6x Lunge (each leg)


6x Jump Squat

Work up to 5 Rep Max Front Squat

3 Rounds 2x Hang Clean (select a challenging load,

but get all reps with perfect form)

10x Dip

6 Rounds 5x Hang Clean (select a challenging load, but

get all 5 reps with perfect form)

5x Push Press

(Minimal Rest)


10x In and Out

6x Slasher to Halo

Side Plank R @ 30 seconds

Side Plank L @ 30 seconds

SESSION

82

Warm-Up

WEEK TWENTYONE

Training

5 Rounds 5x Sandbag Get-up (5 right shoulder/5

left)

10x Hand release push-up

In-step Stretch

Wearing a 20# weighted vest/pack or holding a 20# weight/sandbag 100x BW Squat

Walking Lunge @ 400m

75x BW Squat

Reverse Walking Lunge @ 200m

50x BW Squat


75x BW Squat

Reverse Walking Lunge @ 400m

100x BW Squat



SESSION

83

Warm-Up

WEEK TWENTYONE

Training


5x Plyo Push-up


6 Rounds 5x Bench (increase weight each round to

achieve a challenging load, but get all 5

reps)

3x Weighted Pull-up (vest, pack, or dip

belt/sub towel Pull-ups if needed)

Bear Crawl @ 25 feet

6 Rounds 5x Deadlift (increase weight each round to

achieve a challenging load, but get all 5

reps)

5x DB Man-maker


5 Rounds 5x Ankle-to-bar

10x Weighted Sit-up

10x Sandbag Half-moon (each side)

SESSION

84

Warm-Up

WEEK TWENTYONE

Training

4 Rounds 5x Multi-direction Leg Swing

5x Lunge Cycle R Leg

5x Lunge Cycle L Leg





400m Burpee + Broad Jump

Run 5K @ Max Effort


10x 100m Sprint Rest @ 20 seconds


SESSION

85

Warm-Up

WEEK TWENTYTWO

Training

15-10-5KB Swing Push-upKB Front Squat

Work up to 3 Rep Max Front Squat

10 Rounds 2x Front Squat every minute, on the minute(Select a challenging load, but get all reps with perfect form)

AMRAP in 15 minutes 12x BW Squat w/weighted vest, pack, or sandbag6x Jump Squat w/weighted vest, pack, or sandbagDumbbell Crawl @ 25 Feet

5 Rounds Elevated or GHD Sit-up Plate Floor-to-shelf Plank Walk-up

SESSION

86

Warm-Up

WEEK TWENTYTWO

Training

AMRAP in 10 minutes 20x Push-up

20x BW Squat

20x Sit-up


20x Dive Bomb Push-up

20x Steam Engine





8-10x Hill Run Find a steep hill that takes 60-90 seconds

to climb

Run @ Max Effort w/20# weighted vest,

pack, sandbag, or carrying a weight

Jog/Walk to Start

Repeat


SESSION

87

Warm-Up

WEEK TWENTYTWO

Training

4 RoundsJump Rope @ 2 minutes

10x Step-up (each leg)

10x BW Squat

10x Steam Engine

55-35-25 for TimeKettlebell or Barebell Push-Press

Box Jump

KB or BB Deadlift-High Pull

Push-up

Weighted Sit-up

3 Rounds 25x Back Extension or Superman

25x In and Out

Plank Hold @ 3 minutes

SESSION

88

Warm-Up

WEEK TWENTYTWO

Training

Run @ 1 mile + Dynamic Run Warm-up

Load pack or weight vest @ 25-40#

Run/Climb Stadium Stairs or Trail Hike @ 20

minutes

Run @ 1 Mile (unweighted)

Run/Climb Stadium Stairs or Trail Hike @ 20

minutes (weighted)

Run @ 1 Mile (unweighted)

Rest @ 5 minutes,Then

10 Rounds

Jump Touch @ 30 seconds

Rest @ 30 seconds

SESSION

89

Warm-Up

WEEK TWENTYTWO

Training

12 Rounds Tabata: 20 seconds on 10 seconds rest

KB Swing

21-15-9 reps

Pullups

Burpee


10 rounds: AFAP

Push-up @ 30 seconds

Sit-up @ 30 seconds

Dip @ 30 seconds

BW Squat @ 30 seconds

SESSION

90

Warm-Up

WEEK TWENTYTHREE

Training

4 Rounds

12x BW Squat

6x Lunge (each leg)


6x Jump Squat

25-20-15-10-5

Kettlebell Clean and Press R Arm

Kettlebell Clean and Press L Arm

Lateral Med-ball Slam (each direction)

KB Swing

6 Rounds

3xRope Climb (sub towel Pull-up)

5x Ankle-to-bar

5x Single Leg BB Deadlift R/L

10x Sandbag Get-up

SESSION

91

Warm-Up

WEEK THWENTYTHREE

Training

4 Rounds

4 Square @ 60 seconds

5x Box Jump


5x Plank Walk-out

25 x BB Dead Lift @ Body-weight (scale weight as needed)

25x BB Push Press (Select a moderate load

that allows for all reps with perfect form)

25 x BB Hang Clean (Select a moderate load

that allows for all reps with perfect form)

25 x BB Bench Press @ Bodyweight (scale

weight as needed)

4 Rounds

12x Split Squat (each leg)


12x DB/KB Plank Row (each arm)

3 Rounds


8x Single Arm Weighted Sit-up R

8x Single Arm Weighted Sit-up L

10x Windmill Push-up

SESSION

92

Warm-Up

WEEK TWENTYTHREE

Training

Jump Rope @ 5 minutes 15x Push-up

15x BW Squat

In-step Stretch



Reverse Run, etc.

Run 1 mile @ Max Effort

25x Burpee


50x Jump Touch


25x Burpee

SESSION

93

Warm-Up

WEEK TWENTYTHREE

Training


25x Burpee


50x Jump Touch


25x Burpee

21x KB/DB Turkish Get-up R Arm

50x KB Swing

21x KB/DB Turkish Get-up L Arm

50x KB Swing

21x KB/DB Thruster R Arm

50x KB swing

21x KB/DB Thruster L Arm

4 Rounds 25x Elevated or GHD Sit-up

25x KB Twist

25x Superman

SESSION

94

Warm-Up

WEEK TWENTYTHREE

Training






Reverse Run, etc.

Run Long5K minimum


Or, do 13.1

Up to 25 miles, depending on ability


SESSION

95

Monday

WEEK TWENTYFOUR RACE WEEK

Rest Day

Take day completely off,

or use as Active Rest:

30-45 minute run, bike, swim

Bodyweight exercise circuit

Stretch/foam roll

SESSION

96

Jump Rope @ 5 minutes

4 Rounds 5x Lateral Step-up

5x Box Jump

5x Lunge (each leg)

6 rounds KB Swing @ 60 sec

KB Thruster R Arm @ 30 sec

KB Thruster L Arm @ 30 sec

KB Swing R Arm @ 30 sec

KB Swing L Arm @ 30 sec

KB Thruster @ 60 sec

4 Rounds 5x Jump Squat

90sec Squat Hold

10x Weighted Sit-up

Tuesday


SESSION

97

4 Rounds 5x Multi-direction Leg Swing

5x Lunge Cycle R Leg

5x Lunge Cycle L Leg




Reverse Run, etc.

Run @ moderate/up-temp pace for 30-45

minutes

Then,

As many rounds as possible in 20 minutes5x Pull-up

10x Push-up

15x Squats

20x Sit-up

Wednesday


SESSION

98

Rest Day Take day completely offStretch/Foam roll

Thursday


SESSION

99

Run @ moderate pace 15-30 minutes (break

a sweat)

Then,

AMRAP in 10 minutes

20x Push-up

20x BW Squat

20x Sit-up


20x Dive Bomb Push-up

20x Steam Engine


Stretch /foam roll

Friday


SESSION

99

Saturday


RACE DAY!!!GOOD LUCK!

race day domination obstacle race training...

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