Best way to train for obstacle races? page 2

[Fitness Wayne]

In the last couple months I did both a tough mudder and a 5k Zombie Obstacle Course. In addition to my normal running and lifting routine I also added in one day of obstacle course training per week.

I did interval runs with exercises thrown in. For example:

5 minute warm up
20 pushups
Interval Run (30 second sprint followed by 90 second jog)
10 Burpees
Interval Run
20 Mountain climbers
Interval Run
10 one handed push ups for each arm
Interval Run
10 one legged squats for each leg
Interval Run
20 jumps
Interval Run
20 pushups
Interval Run (30 second sprint followed by 90 second jog)
10 Burpees
Interval Run
20 Mountain climbers
5 minute cool off

It was a very intense workout every time. It really gets your heart rate up and tires you out quick, just like an actual obstacle course. The burpees, one legged squats and jumps really get your legs in shape for all the obstacles you need to jump over. I felt very prepared for both obstacle courses, in fact I cam in first place for my heat (of 200 people) for the zombie run. Good luck!

[MAhammer]

Wayne thats awesome! I did the zombie run too in PA, it was amazing I am going again next year! Did you "survive"? I know you must have run it really fast but did you also keep atleast one flag?

[Fitness Wayne]

Wayne thats awesome! I did the zombie run too in PA, it was amazing I am going again next year! Did you "survive"? I know you must have run it really fast but did you also keep atleast one flag?

I did manage to survive but I only had one flag left. Because I was out ahead of everyone I had no one to distract the zombies from me, it made it a lot tougher.

[MAhammer]

one is all you need!

[donalds]

For obstacle races, primary requirement is build stamina for running. You must make sure have as much stamina sa you can, and the second step would be endurance. Step up your performance and edurance for any and all the kinds of obstacles possible. Yoga, breathing exercises..these will help you a lot.
________________________
Obstacle course races