OCR workout: Hanging out

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.  

HANGING OUT

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” situps:

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Grip strength workout for Obstacle course race training!

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: 

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