There are 8 individual workout segments we will be using over a 4-week period to get YOU ready for a Mud Run like SAVAGE RACE. Do the workouts in the order, as explained below, three days a week. Although you don’t have to do a SAVAGE RACE to train like a SAVAGE, we encourage you to join your Designer Whey resident trainers as they attend SAVAGE RACE in Central Florida October 20th. Visit www.SavageRace.com for more information and like us on Facebook to learn how to join Steve & Bonnie for one mud run to remember!
DAY 1: Workouts A B A C A
DAY 2: Workouts F D E A D E A F
DAY 3: Workouts G H A
Workout A is all about up and down. Since the Savage Race will have you up on your feet, like running through the Rubbers, as well as covering some serious territory crawling on the ground, or through pipes like the Colon Blow, you’re going to have to be ready. To kill this race, Burpees will train your body to pop up fast after a low crawl, as well as get your cardio in tip-top shape. High Knees will strengthen your hip flexors so you clear the Rubber tires and minimize tripping. Let’s get this sweat-party started!
Workout B is designed to get you ready to not only “hang” in this race, but kill it! Master the Evil Bars by increasing grip strength, Strengthen your upper body for the Lumberjack Lane and get used to hitting the ground and moving fast so you are ready for Mud & Guts and the Back Scratcher!
Workout C will increase the strength needed to lift heavy objects in the Lumberjack Lane, pull yourself up the Big Ass Cargo Net, boost your body over 90″ Stiffie and Hay Stacks, as well as keep your back off the barbed wire in Mud & Guts low crawl.
If you want to conquer the 96” Stiffe and Mud & Guts, you’ll want to master this workout. As you will need the shoulder and arm power to help give a friend a boost over this 8-foot wall, as well as not wear out to miss the barbed wire.
While you will need to gain strength to be able support a heavy carry on Lumberjack Lane, or have enough grip strength to tackle the Evil Bars or the Big Ass Cargo Net, we can’t forget the need for speed. Sprinting not only will improve your pace, but it produces the power you’ll need to blast from one obstacle to the next. But running alone isn’t all that difficult. It’s running right after a heavy lift or an explosive plyometric exercise – now THAT’s tough. It’s Savage!
Normally we’d say there’s “no hanging around” in our training, and that it’s all non-stop work, but in this case, hanging IS the work! Workout F is all about grip strength so you can glide up and down the Evil Bars without falling into the mud pit. Being still has never been so hard!
Workout G is a mother of a workout that trains you for some of the most challenging obstacles, like the incredible Incline Wall, Evil Bars, Lumberjack Lane – and quite possibly a surprise obstacle you didn’t expect. This workout focuses on upper body strength, as well as power needed for the speed you’ll want to get from one muddy obstacle to the next.
Our final workout of the 8 workouts goes from flat on the ground to high in the air. You will work that back and core so you can hang and pull yourself through some of the most Savage obstacles. Your core will be strengthened so even the Colon Blow won’t be as painful as it sounds and low crawling under Barbed Wire in the Back Scratcher will be a piece of cake (ok, not reeally, but it will definitely be easier!). Lastly, the plyos we will do in this last segment will help you leap over the Flaming Savages as well as be strong enough to land softly after falling from the 8-foot Stiffie. This workout is sure to get winded too, since it is non-stop action from one exercise to the next. YOU my friend, are training like a SAVAGE!