Warm up 9 min cap 3 rounds row 400m 10 bench push ups 10 lunges WOD 20 min cap 6 rounds 10 Squats 12 pull ups 30 mountain climbers
Category Archives: Obstacle course race
AMRAP: 30 minutes – keep track of distance Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes 20x air squats Workout Cover max distance during each interval jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 […]
Calling ALL SPARTANS! CHECKOUT SPARTAN UP! podcast. WE UNCOVER WHAT MAKES THE MOST SUCCESSFUL PEOPLE WINNERS. The epitome of grit, Joe Desena, founder & CEO of Spartan Race and NY Times best-selling author, travels the globe seeking answers from experts like Sir Richard Branson, Steve Pressfield, Barbell Shrugged, and many more. Joe’s interviews with authors, academics, athletes, adventurers, CEOs and […]
Just did Spartan Race in Palmerton, PA 2013, with my kids and a few friends, and I was completely blown away. As you know this was not my first obstacle course race/mud-run by any means this year, it was actually my 5th. but it was the first time I’ve been legitimately challenged by one of these events, In another words it […]
Zombie Race is a zombie-filled obstacle run. You will be running from virus-spreading, blood-hungry zombies. Runners will have to do everything they can to conquer all the obstacles and escape the zombies waiting to eat your brains. Whether you have been transformed into a Zombie or are a Zombie Race Survivalist, you’ll be able to enjoy the Apocalypse Party. The […]
I finished the “#High Rock Challenge” 7 miles in 1.37 minutes, thanks to my race partner Nicki. You know, The funny part about Staten island and anyone from Staten Island will verify on this( well a real islander), is that everyone knows each other or they know someone who knows you. Soooo if you are a jerk, people will know […]
Yesterday I did the Spartant race in Citi Field NY, Like always it was challanging, fun, and full of action. i had an amazing time and met incredible people. Training: I altenate cardio by doing biking and joging every other day and weights 4 days a week Wardio Ride mountain bike in the morning 5 to 10 miles Run in the […]
Warm up 7 min cap 3 rounds 35 jump rope 10 inverted pull ups 10 lunges 10 bench push ups WOD 28 min cap 5 rounds runs 200m 15 thrusters 12 burpees 15 dips Originally posted 2016-02-11 11:52:59.
Warm up 7 min cap 3 rounds 20 med ball clean 20 box step ups 10 good mornings 12 butterfly kicks WOD 21 min 21-15-12-9 reps Thrusters Slam ball Mountain climbers Originally posted 2016-02-08 09:11:13.
Warm up 7 min cap 3 rounds 15 slam ball 12 burpees 12 wall ball shots WOD 27 min cap 4 rounds 20 deadlifts 16 jump box 20 DB presses 20 mountain climbers Originally posted 2015-12-14 18:41:13.