8 Week Urbanathlon Training Plan

AustrAliAs only urbAn obstAcle rAce!

8 week trAining guide

SeSSion 2RUnninG HeART RATe MoniToR

WARM-UpHip flexoRS

qUAdS

AbdUcToRS

HAMSTRinGS

WoRkoUT 30 MinUTeS (MHR 60-70%)

JoG UnTil yoU ReqUiRe A bReAk

WAlk AS needed

if yoU find 30 MinUTeS coMfoRTAble, ATTeMpT 5kM foR TiMe

cooldoWnbody-WeiGHT SqUATS

STATic STReTcHeS

SeSSion 3GyM SeSSion

WARM-Upbody-WeiGHT SqUATS

JUMpinG JAckS

ARM ciRcleS

TRUnk RoTATion

WoRkoUT1) 5 RoUndS foR TiMe

20 x keTTlebell SWinGS

20 x deAdlifT HiGH-pUllS

20 x THRUSTeRS

2) 5 RoUndS foR TiMe

20 x cRUncHeS

5 x pUSH-UpS

cooldoWnboSU bAll one-leG bAlAnce: Hold pVc oR db-GRip (30 SecondS)

STATic STReTcHeS

oUTdooRS

WARM-UpHip flexoRS

SHoUldeRS

TRUnk (dynAMic)

WoRkoUT 1) fiTneSS TeSTinG (RecoRd ReSUlTS)

MAx Rep pUSH-UpS (60 SecondS)

MAx Rep pUll-UpS (60 SecondS)

MAx Rep body-WeiGHT SqUATS (60 SecondS)

MAx Rep SiT-UpS (60 SecondS)

plAnk Hold (AS lonG AS poSSible)

SUMo-SqUAT Hold kneeS AT 90 (AS lonG AS poSSible)

800M RUn (foR TiMe)

2) 5 RoUndS foR TiMe

10 x pUSH-UpS

20 x body-WeiGHT SqUATS

20 x AlTeRnATe lUnGeS

3-WAy plAnk Hold (30 SecondS eAcH poSiTion)

cooldoWnSTATic STReTcHeS

SeSSion 1

bonus training material included

Mens Health designed the Urbanathlon to be completed by people whove never previously been involved in competitive sports. With this in mind, this training guide is designed to get you in good nick for race day, allowing those of you who are currently inactive to prepare yourselves in eight weeks to be fit enough to complete the course. Those with an existing fitness base can use this program to strengthen themselves to really attack the course come race day. We recommend you follow the program to the best of your ability. However, allow yourself some flexibility to adjust it to your personal cardio and strength levels, both generally and in response to how your body feels on any given training day. If you have or develop any health concerns, consult your doctor.

Week one

AUSTRALIAS ONLY URBAN OBSTACLE RACE!

8 WEEK TRAINING GUIDE

SESSION 2RUNNING HEART RATE MONITOR

WARM-UPLIGHT JOG

DYNAMIC STRETCHES FOCUSING ON HIP FLEXORS

WORKOUT 1) 10 ROUNDS (60M: 20M INTERVALS)

40% SPRINT

70% SPRINT

100% SPRINT

REST FOR 10 SECONDS

2) 5 ROUNDS

RECTANGLE SPRINTS (SPRINT-WALK-SPRINT-WALK) (50 X 25M)

COOLDOWNSLOW JOG

BODY-WEIGHT SQUATS

STATIC STRETCHES

SESSION 3GYM SESSION

WARM-UPBODY-WEIGHT SQUATS

JUMPING JACKS

ARM CIRCLES

TRUNK ROTATION

WORKOUT1) REVERSE PYRAMID: 21-18-15-12-9-6-3

LADDER-DOWN: WEIGHTED SIT-UPS

LADDER-UP: KETTLEBELL SWINGS

2) REVERSE PYRAMID: 21-18-15-12-9-6-3

LADDER-DOWN: DEADLIFT HIGH-PULL

LADDER-UP: MEDICINE BALL DOUBLE-GRIP TWIST

3) REVERSE PYRAMID: 21-18-15-12-9-6-3

LADDER-DOWN: LEG-PRESS

LADDER-UP: SWISS BALL HAMSTRING CURLS

COOLDOWNBOSU BALL ONE-LEG BALANCE: HOLD PVC OR DB-GRIP (60 SECONDS)

STATIC STRETCHES, FULL BODY

OUTDOORS

WARM-UPHIP FLEXORS

SHOULDERS

TRUNK (DYNAMIC)

WORKOUT 1) 4 ROUNDS FOR TIME

5 X 5M AGILITY SQUARE 60 SECONDS (QUICK FEET)

12 X BODY-WEIGHT SQUATS

LUNGE WALK AROUND SQUARE

FROG HOP AROUND SQUARE

2) 4 ROUNDS FOR TIME SUPERSET: ABS & UPPER BODY

10 X STANDARD PUSH-UPS

20 X SIT-UPS

10 X HANDS-IN PUSH-UPS

20 X SIT-UP TWIST (ALTERNATING ELBOWS TO KNEES)

10 X HANDS-OUT PUSH-UPS

PLANK TO FAILURE

COOLDOWNSTATIC STRETCHES

SESSION 1

BONUS TRAINING MATERIAL INCLUDED

WEEK TWO


BROUGHT TO YOU BY




WARM-UPLIGHT JOG


WORKOUT 1) 5 SET FOR TIME (CHALLENGING FLIGHT OF STAIRS)

RUN UP STAIRS (1 AT A TIME)

RUN DOWN STAIRS (1 AT A TIME)





2) WORKOUT

10 MINUTE JOG AT 70% MHR

COOLDOWNBODY-WEIGHT SQUATS

STATIC STRETCHES



JUMPING JACKS

ARM CIRCLES

TRUNK ROTATION

WORKOUT1) AS MANY AS POSSIBLE IN 20-MINUTE CIRCUIT

5 X JUMPING PULL-UPS

10 X PUSH-UPS

15 X SQUATS

2) 4 SETS

4 SQUARE JUMPS (FORWARD, BACK, LATERAL; 60 SECONDS)

10 X BARBELL BENT-OVER ROW

10 X TUCK-JUMP

10 X BENCH PRESS



OUTDOORS

WARM-UPHIP FLEXORS

SHOULDERS

TRUNK (DYNAMIC)


10 X BURPEES

20M LUNGE WALK

400M RUN (AT ELEVATED PACE)


SESSION 1


WEEK THREE


BROUGHT TO YOU BY




WARM-UPLIGHT JOG


WORKOUT 1) HILL SET, 6 SETS (FIND HILL THAT TAKES 1 MINUTE TO CLIMB)

UPHILL RUN AT MAX EFFORT

WALK DOWN

2) 3 ROUNDS (HALF HILL)

UPHILL BEAR CRAWL

DOWNHILL JOG

SUMO SCISSOR SQUATS FOR 1 MINUTE




JUMPING JACKS

ARM CIRCLES

TRUNK ROTATION

WORKOUT1) FIGHT GONE BAD (3 ROUNDS)

1 MINUTE MEDICINE-BALL WALL-BALL SHOTS

1 MINUTE SUMO DEADLIFT HIGH-PULL (30KG)

1 MINUTE BOX JUMPS

1 MINUTE SHOULDER PRESS (30KG)

1 MINUTE ROWING

1 MINUTE REST



SWISS BALL HAMSTRING CURLS

OUTDOORS

WARM-UPHIP FLEXORS

SHOULDERS

TRUNK (DYNAMIC)

WORKOUT 1) FITNESS TESTING (RECORD RESULTS COMPARE TO WEEK 1)

MAX REP PUSH-UPS (60 SECONDS)

MAX REP PULL-UPS (60 SECONDS)

MAX REP BODY-WEIGHT SQUATS (60 SECONDS)

MAX REP SIT-UPS (60 SECONDS)

MAX REP BURPEES (60 SECONDS)

200M SPRINT (OR SHORT NEIGHBOURHOOD LOOP)

PLANK HOLD (AS LONG AS POSSIBLE)

SUMO-SQUAT HOLD KNEES AT 90 (AS LONG AS POSSIBLE)

800M RUN (FOR TIME)

2) 5 ROUNDS FOR TIME

15 X PUSH-UPS

25 X BODY-WEIGHT SQUATS

25 X ALTERNATE LUNGES

3-WAY PLANK HOLD (45 SECONDS EACH POSITION)


SESSION 1


WEEK FOUR


BROUGHT TO YOU BY




WARM-UPHIP FLEXORS

QUADS

ABDUCTORS

HAMSTRINGS

WORKOUT 40 MINUTES

JOGGING INTERVALS WITH 10 X STAIR SETS

FIND A RUNNING COURSE YOU CAN BREAK UP WITH STAIR SETS


STATIC STRETCHES



JUMPING JACKS

ARM CIRCLES

TRUNK ROTATION

WORKOUT: FOR TIME5 X TURKISH GET-UPS ON EACH ARM

25 X KETTLEBELL SWINGS

10 X CLEAN AND PRESS

25 X KETTLEBELL SWINGS

10 X GOBLET SQUATS




OUTDOORS

WARM-UPHIP FLEXORS

SHOULDERS

TRUNK (DYNAMIC)

WORKOUT 1) 4 ROUNDS FOR TIME SUPERSET: ABS & UPPER BODY

10 X JUMPING PRONATED PULL-UPS

30 X SIT-UPS

5 X SUPINATED PULL-UPS

30 X SIT-UP TWIST (ALTERNATING ELBOWS TO KNEES)

5 X PRONATED PULL-UPS

PLANK TO FAILURE

2) 5 ROUNDS FOR TIME (20M CONES)

CRAB WALKS BACKWARDS

BEAR CRAWLS

FROG HOPS

CRAB WALKS FORWARDS

GORILLA HOPS


SESSION 1


WEEK FIVE


BROUGHT TO YOU BY




WARM-UPHIP FLEXORS

QUADS

ABDUCTORS

HAMSTRINGS

WORKOUT 1) HILL SET, 8 SETS (FIND HILL THAT TAKES 1 MINUTE TO CLIMB)

UPHILL RUN AT MAX EFFORT

WALK DOWN

2) 5 ROUNDS (HALF HILL)

UPHILL BEAR CRAWL

DOWNHILL JOG

SUMO SCISSOR SQUATS FOR 1 MINUTE




JUMPING JACKS

ARM CIRCLES

TRUNK ROTATION

WORKOUT1) REVERSE PYRAMID: 21-18-15-12-9-6-3

LADDER-DOWN: MEDICINE BALL WALL-BALL SHOTS

LADDER-UP: BOX JUMPS

2) REVERSE PYRAMID: 21-18-15-12-9-6-3

LADDER-DOWN: MEDICINE BALL WOODCHOPS RIGHT SIDE

LADDER-DOWN: MEDICINE BALL WOODCHOPS LEFT SIDE

3) REVERSE PYRAMID: 21-18-15-12-9-6-3

LADDER-DOWN: ROLLING MEDICINE BALL PUSH-UPS

LADDER-UP: MEDICINE BALL SIDE-TO-SIDES




OUTDOORS

WARM-UPHIP FLEXORS

SHOULDERS

TRUNK (DYNAMIC)


12 X BURPEES

30M LUNGE WALK

600M RUN (AT ELEVATED PACE)


SESSION 1


WEEK SIX


BROUGHT TO YOU BY




WARM-UPHIP FLEXORS

QUADS

ABDUCTORS

HAMSTRINGS

WORKOUT 1) 10KM RUN BROKEN UP AT EACH KM WITH:

100M SPRINT

10 X BURPEES




JUMPING JACKS

ARM CIRCLES

TRUNK ROTATION

WORKOUT1) ALL EXERCISES TO FAILURE (5 ROUNDS)

PULL-UPS

BURPEES

THRUSTERS (AT COMFORTABLE WEIGHT)

MEDICINE BALL SIDE-TO-SIDES

KETTLEBELL SWINGS

BOX JUMPS




OUTDOORS

WARM-UPHIP FLEXORS

SHOULDERS

TRUNK (DYNAMIC)


10 X PULL-UPS

25 X DIAMOND PUSH-UPS

15 X HINDU SQUATS

5 X HANGING PULL-UPS (HOLD AS LONG AS YOU CAN)

10 X ELEVATED PUSH-UPS

15 X BURPEES

1 MINUTES REST IN-BETWEEN ROUNDS


SESSION 1


WEEK SEVEN


BROUGHT TO YOU BY


BROUGHT TO YOU BY




WARM-UPHIP FLEXORS

QUADS

ABDUCTORS

HAMSTRINGS

WORKOUT 30 MIN (MHR 60-70%)


STATIC STRETCHES



JUMPING JACKS

ARM CIRCLES

TRUNK ROTATION

WORKOUTYOGA CLASS OR LONG STRETCH SESSION (40 MINUTES+)

FOAM ROLLER MASSAGE (FOCUS ON NIGGLES)




OUTDOORS

WARM-UPHIP FLEXORS

SHOULDERS

TRUNK (DYNAMIC)

WORKOUT 1) FITNESS TESTING (RECORD RESULTS)

MAX REP PUSH-UPS (60 SECONDS)

MAX REP PULL-UPS (60 SECONDS)

MAX REP BODY-WEIGHT SQUATS (60 SECONDS)

MAX REP SIT-UPS (60 SECONDS)

MAX REP BURPEES (60 SECONDS)

200M SPRINT

PLANK HOLD (AS LONG AS POSSIBLE)

SUMO-SQUAT HOLD KNEES AT 90 (AS LONG AS POSSIBLE)

800M RUN (FOR TIME)


SESSION 1


WEEK EIGHT

Documents

8 Week Urbanathlon Training Plan