Bare Knuckle Pickups Forum
At The Back => Time Out => Topic started by: Plenum n Heather on April 11, 2013, 02:04:00 AM
-
I don't know if anyone here does Spartan/Tough Mudder/et al obstacle racing, but I really love it. The new season starts for me in early June so I have been augmenting my usual (hung ga) training with running (which I hate doing) and essential cardio in an effort to get ready for the mountain runs required for Spartan.
If anyone is into HIIT workouts or obstacle/cross training, I would love your opinions on this workout.
First, some background: I am 42 years old and weigh about 157ish lbs (also, about 5'7" when not slouching/tired)
A note on what I mean by laps:I live on the 7th floor of a moderately sized apartment building (100 units); there are 110 steps in our stairwell from roof to lobby, so one lap = 110 steps down/110 steps up
Lastly, this is not my only iteration of cardio, it's just the one I did this week; I usually swap exercises out for Stage I to keep it fresh/interesting
WORKOUT DURATION: 20 MINUTES
WORKOUT FREQUENCY: 2x/WEEK
STAGE I (10 minutes or less)
- 2x laps on stairs (220 descending/220 ascending total)
- 5 sets of:
10x jumping jacks
10x push ups
16x inside mountain climbers
- Jumping jacks until 10 minute mark is hit
30 second rest
STAGE II (5 minutes or less)
2x laps on stairs (440 descending/440 ascending total)
- Run in place (approx 1 minute)
- Box jumps (approx 1 minute)
- pogo jumps (1-legged with variations; approx 1 minute)
- 10x rapid jumps (stationary; as high as possible)
- Run in place until 5 minute mark is hit
30 second rest
STAGE III (5 minutes or less)
2x laps on stairs (660 descending/660 ascending total)
8x jump lunges
40 sit ups
-
That sounds like death.
-
Im doing a Spartan race in september. Don't really know anything about it, I think it is 3 miles long. I usually do 10k runs with my friend and for some reason he has signed us both up for the Spartan race. I suppose the important question is, how much am I going to hurt after it? :)
Burpees might be worthwhile adding to your routine, they are always a killer.
-
A few guys from work have done Tough Mudders. They're all in their 40s and 50s and loved it. Although one did have to be rescued from the electric shocks (especially funny considering he works for the electric board).
-
Electric Shocks?! :o
-
Im doing a Spartan race in september. Don't really know anything about it, I think it is 3 miles long. I usually do 10k runs with my friend and for some reason he has signed us both up for the Spartan race. I suppose the important question is, how much am I going to hurt after it? :)
Upper body strength and coordination are key; you will be doing a lot of climbing; you should be able to do 10 pull ups clean, or you WILL have issues with certain obstacles.
Burpees might be worthwhile adding to your routine, they are always a killer.
I rotate sprawls and super sprawls in the routine.
My goal is to always shoot for a zero-fail run. I don't worry about the time. But, if you fail an obstacle, you're doing 10 burpees. Not only does this make it harder to succeed the next obstacle, but it also affects you psychologically; failure mixed with adversity, heat, and filthy water/conditions really messes with your mind!
-
A few guys from work have done Tough Mudders. They're all in their 40s and 50s and loved it. Although one did have to be rescued from the electric shocks (especially funny considering he works for the electric board).
Tough Mudder is quite a bit different from Spartan.
-
Afghan Dave was doing a Tough Mudder, don't know how he got on. Or maybe it hasn't happened yet?
Sounds like hard work. I'm not terribly unfit, but anything involving climbing or throwing myself around the place HURTS - my back, my shoulders, my joints - a lot more than it used to. I wouldn't fancy attempting what you guys are doing.
-
Just had a look on the spartan race website. I assume I m doing the Yorkshire event on Sep 8th. I can't find what the obstacles will consist of. Is there a way to find out or are participants not allowed to know beforehand?
-
That is the beauty and one of the fundamental differences between Spartan and other races or mud runs: the course is not made public and is different day to day even at the same location.
Not knowing the order or severity of the course is part of the puzzle solving aspects of the Spartan. The other is terrain, which is usually NOT on any sort of path. There will be pre-race warnings if there is something you really need to know. For example, my local race is on a mountain north of the city. The terrain is very rough and rocky and nearly all vertical. They will post warnings about the terrain, but not the course itself.
The mystery is what makes it fun! =p
-
The good thing is, I have a lot of time to prepare for it. My record for a 5K run is 18:21, would it be too ambitious to aim for a time of 40 mins? Upper body strength isn't too bad, I can usually do between 15 and 20 pull ups with good form.
-
The good thing is, I have a lot of time to prepare for it. My record for a 5K run is 18:21, would it be too ambitious to aim for a time of 40 mins? Upper body strength isn't too bad, I can usually do between 15 and 20 pull ups with good form.
Yeah, but I can smoke more fags.
-
40 minutes would put you with the top racers in the world. :) Google Hobe Call and his race results.
-
The good thing is, I have a lot of time to prepare for it. My record for a 5K run is 18:21, would it be too ambitious to aim for a time of 40 mins? Upper body strength isn't too bad, I can usually do between 15 and 20 pull ups with good form.
Yeah, but I can smoke more fags.
Like a true Warrior! 8)
I probably couldn't get through 1 without coughing my lungs up.
40 minutes would put you with the top racers in the world. :) Google Hobe Call and his race results.
Not too ambitious then? :D
To be honest I will probably be lucky to finish by the look of it.
Call's site looks quite resourceful, thanks for that.
-
Not too ambitious then? :D
Nope; dare to dream big!
To be honest I will probably be lucky to finish by the look of it.
I don't think you will have any issues finishing it; a good goal is to shoot for zero failure on the obstacles. A couple of them might be up to pure chance, though.
Call's site looks quite resourceful, thanks for that.
His Youtube vids are great, too. The man is not human!
-
zero failure is probably the best thing to aim for, although I will be sure to incorporate burpees in my training... you know, just incase :P
-
zero failure is probably the best thing to aim for, although I will be sure to incorporate burpees in my training... you know, just incase :P
Ha! A very good idea. :)
I know for me I am cruising along w my regular workouts and a couple of extras. Next month, with 1 month to go before the first race, I will put the pedal to the metal and will probably train 6 days/week.
-
Call's site looks quite resourceful, thanks for that.
His Youtube vids are great, too. The man is not human!
Yeah, but I can smoke more fags (again) 8)
-
Yeah, but I can smoke more fags (again) 8)
What is your training regime? 40 sets of 10 drags a day? :D
-
Less than a week til the first Spartan Race of the season! :)
The forecast as of today is calling for 84F and 20% chance of rain; in NY terms that means, HOT & MUGGY! Can't wait!!
-
First race of the season is behind me! Very hot day. Aside from a tweaked Meniscus, a pretty nasty brush burn on my left forearm, and a partially smashed finger, I did alright. I failed one obstacle due to my knee giving out, and realised it would be better to just do burpees than risk (more) serious injury.
Ran it with a friend from my gwoon. My 9 year old ran in the Jr Varsity race.
(http://i431.photobucket.com/albums/qq33/Phantom_Isle/Spartan%202013/Spartan2013Before_zpsaa54c77c.jpg) (http://s431.photobucket.com/user/Phantom_Isle/media/Spartan%202013/Spartan2013Before_zpsaa54c77c.jpg.html)
(http://i431.photobucket.com/albums/qq33/Phantom_Isle/Spartan%202013/Spartan_zpsec7eeb13.jpg) (http://s431.photobucket.com/user/Phantom_Isle/media/Spartan%202013/Spartan_zpsec7eeb13.jpg.html)
(http://i431.photobucket.com/albums/qq33/Phantom_Isle/Spartan%202013/Spartan2013pointing_zps778bd9b0.jpg) (http://s431.photobucket.com/user/Phantom_Isle/media/Spartan%202013/Spartan2013pointing_zps778bd9b0.jpg.html)
(http://i431.photobucket.com/albums/qq33/Phantom_Isle/Spartan%202013/Spartan2013BarbedWireCrawl_zpsdf7d316b.jpg) (http://s431.photobucket.com/user/Phantom_Isle/media/Spartan%202013/Spartan2013BarbedWireCrawl_zpsdf7d316b.jpg.html)
(http://i431.photobucket.com/albums/qq33/Phantom_Isle/Spartan%202013/Spartan2013BarbedWireCrawl2_zps1906100d.jpg) (http://s431.photobucket.com/user/Phantom_Isle/media/Spartan%202013/Spartan2013BarbedWireCrawl2_zps1906100d.jpg.html)
(http://i431.photobucket.com/albums/qq33/Phantom_Isle/Spartan%202013/Spartan2013InclineWall_zps6eada4c2.jpg) (http://s431.photobucket.com/user/Phantom_Isle/media/Spartan%202013/Spartan2013InclineWall_zps6eada4c2.jpg.html)
(http://i431.photobucket.com/albums/qq33/Phantom_Isle/Spartan%202013/Spartan2013FireJump_zps3077f7a5.jpg) (http://s431.photobucket.com/user/Phantom_Isle/media/Spartan%202013/Spartan2013FireJump_zps3077f7a5.jpg.html)
(http://i431.photobucket.com/albums/qq33/Phantom_Isle/Spartan%202013/Spartan2013After_zpsa2ec68ab.jpg) (http://s431.photobucket.com/user/Phantom_Isle/media/Spartan%202013/Spartan2013After_zpsa2ec68ab.jpg.html)
(http://i431.photobucket.com/albums/qq33/Phantom_Isle/Spartan%202013/Spartan2013BibandMedal_zps2f414f5c.jpg) (http://s431.photobucket.com/user/Phantom_Isle/media/Spartan%202013/Spartan2013BibandMedal_zps2f414f5c.jpg.html)
-
Gosh, it likes like Hell on Earth! But well done! :D
-
Gosh, it likes like Hell on Earth! But well done! :D
HA! It is, but as Churchill said, when you find yourself going through hell ... keep going!
-
Whoa I've not been on here in a looooong time,
Nice going
The stair running seems like a good idea,
I done the survival of the fittest race last year (similar to Spartan but 10k) in Edinburgh
(without training - bad idea) hills were killer felt my shins for the rest of the week.
Reminds me I'm signed up for Tough Mudder in August, need to start training properly this time
12 miles of hell - not particularly looking forward to the ice bath or the electric shocks.
Don't have a problem with obstacles they're the fun bit, but hate distance running.
If you're scr@ping your arms when crawling I seen a guy wearing long sweat bands at the last one
might help, might be a hinderance since your weather looks so good.
Good luck with the rest of the races!
-
Morgancrow, did you do the Spartan yet?
How was the TM, Deadstar?
-
TM was great, had an awesome time.
Nothing prepares you for the ice bath though, doesn't actually seem as cold as you would think but your whole body just goes into shock then you need to put your head under the plank to get out to the other side.
Electric shocks aren't that bad but where they hit is worst bit, I got a couple in the chest but a friend of mine got one right beside his eye and another guy got hit in the unmentionables and faceplanted into the mud.
Funniest bit was seeing Maggie (a tiny really thin 5ft girl) lift and carry Jon who is about 6'5" and over 15stone about 100 metres at the wounded warrior obstacle.
Lots of water stops along the way which was great unlike the 10k I went to last year there was only one.
Really glad I trained for it at a much faster pace than the actual race was, made the run part feel relatively easy.
Had to wait for some team mates to catch up so that gave me some rest time too. :P
Since you shared yours - these were a couple of my training workouts in the weeks before the race, not for the faint of heart but if you're up for a challenge give it a try:
A:
20 pullups/chinups (strict)
Run 500m
20 dips (full body weight - break parallel)
Run 500m
Repeat for 10 rounds
B:
Run 1 mile
Then
200 Pullups
200 Dips
300 Bodyweight squats (Full depth - Butt should touch Heel)
Attempt set parameters of 20 reps per set (30 for squats) but divide bodyweight exercises into as many sets as it takes after form begins to suffer
Then
Run 1 mile
Minimal rest and attempt for time.
Have Fun - please do not attempt this if not at a relatively high fitness level, it is extremely difficult
-
Sounds like fun! Super Spartan just passed, but I had to bow out for the Sept race as I have testing for hung ga this month and a) need to focus on that, b) cannot risk serious injury. (If I miss this test, it will be months before I get another shot)
-
Morgancrow, did you do the Spartan yet?
I did indeed. I did mine on the 8th. Apart from jarring my knee and having to wait nearly 10 mins for the final obstacle, it was excellent.
I had two failures and finished it it 1 hour and 4 mins. I didn't think it was too bad considering I didn't train as much as I should have done. I will post some pics soon :D
-
That's crazy good time, congrats!
What was the terrain like?
-
First Kilometre or so was running up and down a steep, muddy hill. The rest was mainly flat but still very slippery. It was on an army tank track so there were some steep hills every now and then. Carrying the sand bag up and down hills and crawling with it through the water crawls was probably the worst thing.
(http://i1150.photobucket.com/albums/o618/mourgancrow13/Y113WC01940-XL_zps7d976252.jpg) (http://s1150.photobucket.com/user/mourgancrow13/media/Y113WC01940-XL_zps7d976252.jpg.html)
(http://i1150.photobucket.com/albums/o618/mourgancrow13/Y113FJ02938_zpsfb5ccbcd.jpg) (http://s1150.photobucket.com/user/mourgancrow13/media/Y113FJ02938_zpsfb5ccbcd.jpg.html)
(http://i1150.photobucket.com/albums/o618/mourgancrow13/y113bw02292_zpsc1ca03a9.jpg) (http://s1150.photobucket.com/user/mourgancrow13/media/y113bw02292_zpsc1ca03a9.jpg.html)
(http://i1150.photobucket.com/albums/o618/mourgancrow13/1175330_10151728204327054_439722299_n_zps7b67385d.jpg) (http://s1150.photobucket.com/user/mourgancrow13/media/1175330_10151728204327054_439722299_n_zps7b67385d.jpg.html)
-
Excellent!
My local races are on mountains. Being a city boy, I am not accustomed to hills, let alone major ones that go on forever.
Once again, well done to my fellow obstacle racers!!!