Get specialized training for obstacle races, like the Spartan Race or Tough Mudder. Sessions include drills that push your aerobic capacity, coordination, strength, and agility. Expect to run, carry heavy things, and maybe scurry up a rope or pole.
Try It Yourself:
Set One: Work with a team to carry a 250-pound tire around the block. No workout partners or giant tire? Carry a 45-pound plate or dumbbell in front of your hips.
Set Two: Spend three minutes on each of the following:
Sled pulls (Pull one way and push on the way back)
Slosh tube overhead lunges. Slosh tubes are PVC pipes filled with water. You can also use a sandbag.
Set Three: Do five rounds for time.
250-meter run with sandbag
10 sandbag squat cleans
5 jump up muscle ups. On a bar or rings, this is a muscle up that starts from the top of a box, instead of the traditional kipping.
Location: West Hollywood, California
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