obstacle course

Lauren’s Super Fun Short Format Hill Repeat Workout

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This is a follow-up post from my late summer post “2 Tough workouts to help you conquer steep hills“.   There are many ways to format your hill training workouts depending on your fitness and goals.  My last post focused more on training for an endurance event (half marathon or longer) where you would be encountering long hills (1/2 mile or longer).   This post is more relevant to the everyday runner, OCR athlete and all looking to improve fitness, strength and running form (and more specifically for trail running)!

 

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OCR workout: Hanging out

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With mud run and obstacle course race season well underway warm temperatures here to stay it’s time to take your training to the the great outdoors.   Here is another workout featured from our partner site Daily Outdoor Workouts.  

This is a buddy workout.  You need at least one other person to complete this workout or else plan on doing a TON of reps!If you have kids, no excuses!  They can ride in the stroller, bike or run with you!  Plan on 60-90 minutes for this one…

NEEDED:

  •  A running route that passes at least 2 playgrounds or parks.  The further away the parks you choose, the longer/harder your workout!
  • A bar or tree with a branch you can hang from
  • Park bench

Warm-up and then……….
Run to the first park and complete the following with your partner (split the reps however you choose):

100 Tree donkey kicks* 
75 Dips
50 Hanging knees to elbows
25
Lunge hops

Run to park #2 and complete the following (split the reps with your partner):

100 meter alligator crawl (do this one together)*
75 park bench box jumps (or step-ups for level 1)
50 Tree hugger situps*
25 burpee pop-ups or pullups

OPTION 1:  Run home- great job!
OPTION 2:  Run 1 mile away from the last park and back THEN repeat the entire workout in reverse (starting with the 25 burpee pop-ups and going up from there) before heading home. You are a rock star!

“Tree hugger” sit-ups:

Grip strength workout for Obstacle course race training!

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This is a workout I put together for our sister site.  It’s a perfect workout to build upper body and grip strength needed to conquer the monkey bars, rigs, rope/wall climbs and cargo nets for your obstacle course race.  Plus, working out on the playground is fun!!

grip

Needed:

Set of monkey bars

Warm-up:
Walk/jog 1 minute
20 arm circles each direction
20 straight leg lifts each leg
10 pushups
repeat 1 time

Monkey bar set (1 of each):
Forwards
Side-ways
Backwards
Hand over hand
Skipping a bar
Crawl using feet (video demonstration below)

Hanging set:
40 Pop-ups
30 hanging bicycles (video demonstration below)
20 knees to elbows
10 burpee pullups

REPEAT BOTH SETS 2 MORE TIMES!

VIDEOS:

Monkey bar “crawl”:

Hanging bicycles: 

“Me and My Buddy” workout for trail runners and Obstacle course racers

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This is a workout taken from Daily Outdoor Workouts, one of our sister sites.  Enjoy!

ME AND MY BUDDY

Walking with a friend in the dark is better than walking alone in the light.   – Helen Keller

NEEDED: 
A “Buddy” AKA:  A rock, log or hand-weight that is 10% or more of your body weight.

COMPLETE THE FOLLOWING WITH YOUR “BUDDY”

Standard Strength warm-up and then….

  • 3 mile hike/run
  • 50 walking lunges
  • 50 overhead presses
  • 50 russian twists
  • 50 ground to overhead squats

—->  The workout can be completed in any order, just don’t drop or put down your Buddy the entire workout!
—->  If you are really looking for a suffer fest, repeat the workout twice!

*A note from Lauren: 
I came up with this workout when I was training for the Warrior Dash World championships race last summer.  We drove up to Guanella pass (near the base of Mnt Bierstadt, a front range 14,000 foot peak) and I completed this workout at altitude.   Whether you are training for an OCR event or just love trail running, this workout will help you gain strength and fitness to run stronger, longer!