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: 

Back on track

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Sometimes life throws you a curveball (or several) and training just doesn’t happen.

Due to some unforeseen life circumstances and being just too darn busy, I haven’t been running or working out consistently for almost 6 weeks now and I am sure feeling the effects of it:  unmotivated, sluggish and out of shape!

Sometimes the only thing to do when this happens is double down and welcome the opportunity to start fresh.  Build back your fitness from the ground up, literally.

It’s time to get back on track and we all know that for any kind of goal, whether it be weight loss, training for a race, or saving money consistency is king.

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

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!

2 tough workouts that will help you to conquer steep hills

2 tough workouts that will help you to conquer steep hills

Are hills your nemesis?   Maybe you just can’t seem to catch your breath on the ups or are tentative on the downs.  Try out these workouts to improve your skills and fitness so you can conquer those hills with confidence!

Stair add-ons:

You need to find a location that has multiple flights of stairs.  An office building, stadium or if you live in the Denver metro area Red Rocks Amphitheatre.

Stair work is one of the best ways to improve cardiovascular fitness but more importantly it helps to improve your motor skills and turnover (or cadence).

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