Posted on March 15, 2017 by Jenny Cromack
Following on from Alex’s Total Warrior Training Tips blog, we thought we would give you a Total Warrior Workout.
Obstacle runs such as the Total Warrior can seem quite daunting, a distance of anywhere from 5k to 12 miles, depending on which event you do can seem quite far to some, but most of this running will be broken down as you do many of the obstacles. That doesn’t mean it’s going to be easy, you need to have a baseline level of endurance to complete the distance so adding a couple of longer, steady runs to your training programme each week would be useful. Try this Total Warrior Workout to help develop your strength and stamina to overcome the obstacles. Some of the equipment you need may not be found at a conventional gym, if you need an alternative then let us know!
Warm Up
Remember to warm up correctly using some of the tips in our Warm Up blog.
Main Workout
Circuit 1 – perform x 3-4 circuits
A. Squat & Overhead Press x 8
B. Depth Jumps x 8
C. Lateral Pulldown x 8 or Wide Grip Pull Ups x 8-12
D. Plank x 30-60s
Interval 1 – Repeat x 3-4 times
A. Sprint x 40m , rest x 20s
B. Bear Crawls x 20m, rest x 20s
C. Sprint x 40m, rest x 20s
D. Tyre Flips x 8-12, rest x 20s
Circuit 2 – perform x 3-4 circuit
A. Box Jumps x 8
B. Press Ups x 12
C. Dumbbell Split Lunge x 8 e/leg
D. Close Grip Pull Downs x 8
Interval 2 – Repeat x 3-4 times
A. Sprint x 40m , rest x 20s
B. Bear Crawls x 20m, rest x 20s
C. Sprint x 40m, rest x 20s
D. Tyre Flips x 8-12, rest x 20s
Remember it’s not too late to join the motive8 team and do the Total Warrior in Leeds, 25th June. Contact Kate for more info.
We would recommend adding this Total Warrior Workout to your training programme at least twice per week.
Finish your workout with a cool down, and remember to rehydrate and refuel.
Featured image taken from Pixabay https://pixabay.com/en/steeplechase-cross-country-mud-1033335/