7.09.2011

The (Brutal) Warrior Dash Training Workout


Check out the Warrior Dash:


Hey there Philosophers!

A friend of mine is going to do the Warrior Dash (http://www.warriordash.com/)  in a couple of weeks (I missed the registration deadline *tear*) so I put together a training workout specifically to get ready for this crazy race!  The race is one obstacle course after another.  There is running, jumping over fire, crawling and climbing over nets and walls, crawling under barbed wire through the mud, pushing your way through rubber jungles, and balancing on rickety beams.  Most people end the race with a few beers and shots, but you have to get to the end to earn your reward!

The routine I created will build incredible core and upper body strength and improve endurance, agility, and speed.  Every single muscle in your body will get worked in only 25 minutes.  I'm warning you, this workout is INTENSE, but the Warrior Dash will be a piece of cake after a few weeks of this routine.

The key to getting the most out of this workout is to keep your intensity up by working at your max effort.  You are going to want to quit.  Don't.  You can modify the moves to make them easier if you need to, but don't stop!  Remember, the more quickly you move from exercise to exercise, the more bad ass you are!

If any of you out there are competing in the Dash, or a race like it, let me know how you liked it and how you did.  I can't wait to crawl through the mud next year!

Work it, Philosophers.

Monica

PS Make sure to eat plenty of carbs before this workout (you'll need them).  Afterward, replenish your carbs and eat lean protein for your muscles.  Make sure you stretch before and after too!

The (Brutal) Warrior Dash
Training Workout
This workout is broken up into 4 segments for a total of 24.5 minutes.  You will need an interval timer, a jump rope, and a bar for pull ups.  The key to getting the most out of this workout is to keep up your intensity.

Part 1-Crawling and Running
Set your interval timer for 10 rounds of two 30 second intervals.  You will crawl for 30 seconds then immediately jump up and start running for 30 seconds. Repeat 10x.

Part 2-Pull Ups and Jump Rope
Set your interval timer for three rounds of 30 and 60 second intervals.  You will perform as many pull ups as you can for 30 seconds, then skip rope for 60 seconds.  Repeat 3x.

Part 3-Up & Down Planks and Jump Rope
Set your interval timer for six rounds of two 30 second intervals.  You will do as many up and down planks as you can for 30 seconds then jump up and immediately skip rope for 30 seconds.  Repeat 6x.

Part 4-Jump Tuck Burpee with Reptile Push Up
Set your interval timer as a stopwatch for 2 minutes.  Do as many burpee combos as you can in those 2 minutes.

How to Do the Exercises

Crawling
Get into a plank position on your forearms.  All of your weight should be on your forearms and toes.  Crawl forward, trying to keep your booty as low as possible.  If you need to modify the move, you can crawl on your forearms and knees, but try to stay on your toes for at least part of the routine.  This move rocks your core!
If this baby can crawl, so can you!

Pull Ups
Grip the pull up bar so that your palms are facing you and lift your body up so that your chin is above the bar.  You can hold it here for a second to really feel the burn.  Pull ups are an advanced exercise, so if you need to modify the exercise you can place one foot on the floor for assistance.


Up and Down Plank
Start in the plank position on your forearms.  Lift your body up, one arm at a time, so that your arms are straight, as if you were going to do a push up.  Now lower your body, one arm at a time, so that you are back on your forearms.  Repeat as quickly as possible.  If this move gets hard for you toward the end, you can modify it by lowering your knees to the ground.


Jump Tuck Burpee with Reptile Push Up
Stand up straight.  Lower your body into a squat and jump back into a push up position.  Do one reptile push up, bringing one knee to your elbow as you lower toward the ground.  Jump back up to standing position.  Now do one jump tuck, jumping as high as you can while simultaneously raising your knees toward your chest.  Repeat as quickly as possible.

My model went through quite the metamorphosis-lol



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