Reach Functional Fitness
Obstacle Course RacingThe Complete Racer is designed for the athlete who wants to dominate all aspects of the race - running, climbing, carrying, lifting, crawling, and whatever else they may face.
With an emphasis on running, intervals, and obstacle specific strength training, this program will help any athlete increase their abilities in the specific skill sets required to do well in a race.
Program Specs:
Skill Level – Intermediate. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, sandbag, wall ball, Air Bike, treadmill, pull-up/climbing rig, buckets, climbing rope, plyo-box, rower. This program works best with access to monkey rings and monkey bars.
Focus – Obstacle Course Racing, Strength and Conditioning
Training Days per Week – 5
Program Length – 8 weeks
Excerpt from Day 3 Obstacle and Conditioning Work:
Crawl to KB Pull 2x50yd
Spartan Bucket Carry x5 minutes with zero to little drops
Except from Day 11 Full Body Strength:
(superset)
Barbell Curl 3x10
Dips 3x10
(superset)
Flexed Arm Dead Hang 3x30sec
Split Jump 3x15
Bear Crawl Sled Pull 4x25yds
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Spartan Dynamic Warm-Up
Perform the following: Slow Run x2 Minutes High Knees x30 seconds Butt Kicks x30 seconds Straight Leg March x30 seconds Side Shuffle x15 seconds each way Lateral Lunges x5/per side Air Squat x10 Alternating Lunge x5/per leg Push-Ups x10 Single Leg Reach x5/per leg Glute Bridge x10
B
Trail Run
Recovery
C
Post Run Stretch
Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Barbell Lunge
3 x 10
C
Alternating DB Bench Press
3 x 10
D
Half Kneeling Single Arm Cable Row
3 x 10
E1
Kneeling Keg Lift
2 x 10
E2
Burpee Box Jump
2 x 8
F
Turkish Get Up
3 x 6
Recovery
G
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Spartan Dynamic Warm-Up
Perform the following: Slow Run x2 Minutes High Knees x30 seconds Butt Kicks x30 seconds Straight Leg March x30 seconds Side Shuffle x15 seconds each way Lateral Lunges x5/per side Air Squat x10 Alternating Lunge x5/per leg Push-Ups x10 Single Leg Reach x5/per leg Glute Bridge x10
B1
Pull-Up
2 x 4
B2
Dowel Pass-Throughs
2 x 10
C
Monkey Bars Intermediate
3 x 1
D
Crawl to KB Pull
2 x 50
E
Monkey Rings Intermediate
3 x 1
F
Spartan Bucket Carry
1 x 5:00
G
Air Bike
6 x 0:15
Recovery
H
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Shoulder Press
3 x 10
C
DB Romanian Deadlift
3 x 10
D
KB One Leg One Arm Row
3 x 10
E1
Dynamic Cable Lift
2 x 10
E2
Lateral Box Shuffle
2 x 10
F1
KB Front Rack Reverse Lunge
4 x 6
F2
Russian KB Swing
4 x 8
Recovery
G
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Spartan Dynamic Warm-Up
Perform the following: Slow Run x2 Minutes High Knees x30 seconds Butt Kicks x30 seconds Straight Leg March x30 seconds Side Shuffle x15 seconds each way Lateral Lunges x5/per side Air Squat x10 Alternating Lunge x5/per leg Push-Ups x10 Single Leg Reach x5/per leg Glute Bridge x10 Pull-Ups x10
Conditioning
B
Spartan Training Session 1
Level 1 - 6 Rounds Level 2 - 9 Rounds Level 3 - 12 Rounds *Each circuit counts as a round. Start at circuit one, then move onto circuit two, then circuit three. Keep going until you hit the allotted rounds. You can run outside or on the runner. CIRCUIT ONE: 400m Run 50m Bucket Carry 10 Burpees CIRCUIT TWO: 200m Run 50m Sandbag Carry Monkey Bars Intermediate /or/ 30 Second Dead Hang CIRCUIT THREE: 600m Run 50m Bear Crawl Monkey Rings Intermediate /or/ 15 TRX Row
Recovery
C
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
