4 Week Training Programme

4 Week Training Programme

0 Comments 📁 Training 🕔18.August 2014
4 Week Training Programme

You’ve been entered into a 10km obstacle race with four weeks to spare and you’ve done NO training. Never fear, here’s a simple program to get yourself ready…

Week 1
Day 1 3 km steady road run, 10 burpees each km
Day 2 30 kettlebell swings, 30 star jumps,
3 pull-ups, 20 situps
Day 3 6 sets of 400m sprints alternating with 10 pushups, 10 squats, 10 situps inbetween
Day 4 10 wall climbs/jumps, 3 pull-ups,
50m tyre flip
Day 5 3km off road run, at the end haul a 20% bodyweight load for 200m

 

Week 2
Day 1 5 km steady road run, 10 burpees each km, 100m sprint at the end
Day 2 20 pushups, 30 situps, 5 minutes of planking variations
Day 3 10 sets of 50m lunges with 300m jogging inbetween
Day 4 10 sets of 30sec bent-arm hangs, 30 squats, 30 burpees
Day 5 10 sets of 30 second hill sprints with 10 burpees inbetween

 

Week 3
Day 1 7 km steady road run, with 10 one legged burpees each km, 100m sprint at the end
Day 2 50 kettlebell swings, 50 star jumps,
5 pull-ups
Day 3 50 squats, 800m jog, 10 sets of 50m lunges, 5 minutes of skipping
Day 4 50m each of leopard crawl, crab run left, lunges, crab run right, tire flip
Day 5 7km off road run, 100m sprint, 50m tractor tyre pull

 

Week 4
Day 1 10 km steady road run, 10 burpees each km, 100m sprint at the end
Day 2 50m each of leopard crawl, crab run left, lunges, crab run right, tire flip and wounded soldier (30% body weight)
Day 3 12 sets of 400m sprints alternating with 10 pushups, 10 squats, 10 situps inbetween
Day 4 30 burpees, 20 pushups, 10 chin-ups, 10 pull-ups, 50 situps
Day 5 10km off road run, at the end haul a 20% bodyweight load for 200m
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