There are three exercises that I recommended to Team Evolve or for anyone who is preparing for an Obstacle Course Race. These exercise take a total of 15-20 minutes which is in addition to my weight training and I am practicing these each and every time I go to the gym. As always... please consult with a doctor to ensure you are healthy enough to perform the exercises and perform at your own risk!
1 - Running. If I am doing weights I will do a warmup of 1-2 miles. My goals is to continue to run 1-2 miles until it feels "easy" because the first mile or two are always the hardest! I also have a "long-run" day where I run a much longer distance. The distance is whatever is listed on the Running Schedule that we have designed to prepare the team by building up to the distances for each specific race we are doing this year (5 miles, 10 miles & 14 miles).
2- Assisted Pull-Ups with an over-hand grip until they become 10 Unassisted Pull-Ups. A ton of obstacles require you to pull yourself up - whether it is over a wall or across one so these are a must! Additionally there is only one way to get better at Pull-Ups and that is consistent practice!
3 - Farmers Walks to improve grip strength. This is literally grabbing two heavier dumbbells (for me a 25 lb weight in each hand) and walk as far as I can before I can't go any longer and I have to drop them. I repeat this a minimum of three times paying attention to the distance I am capable of. I have been playing a game with myself and tracking the distance to try to beat my own personal record.
These exercises target the three primary areas I want to improve to complete the Spartan Trifecta this year which are Endurance, Upper Body and Grip Strength. I plan on adding in box jumps as well to start improving my coordination! Happy Training to all!