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    BM 6 Week Obstacle Course Training Plan

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    buscalibros.gc
    This 6-week obstacle course training plan incorporates strength, power, and conditioning exercises. Each week focuses on exercises like squats, cleans, presses, lunges, sprints, and runs. The intensity and volume increases over the weeks, with the final week being a mud run event. The plan combines bodyweight, kettlebells, sleds, and weighted exercises to improve overall fitness for obstacle course racing.

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    BM 6 Week Obstacle Course Training Plan

    Uploaded by

    buscalibros.gc
    46 views2 pages
    This 6-week obstacle course training plan incorporates strength, power, and conditioning exercises. Each week focuses on exercises like squats, cleans, presses, lunges, sprints, and runs. The intensity and volume increases over the weeks, with the final week being a mud run event. The plan combines bodyweight, kettlebells, sleds, and weighted exercises to improve overall fitness for obstacle course racing.

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    Urban Xtreme training

    Original Title

    Bm 6 Week Obstacle Course Training Plan

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    This 6-week obstacle course training plan incorporates strength, power, and conditioning exercises. Each week focuses on exercises like squats, cleans, presses, lunges, sprints, and runs. The intensity and volume increases over the weeks, with the final week being a mud run event. The plan combines bodyweight, kettlebells, sleds, and weighted exercises to improve overall fitness for obstacle course racing.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    46 views2 pages

    BM 6 Week Obstacle Course Training Plan

    Uploaded by

    buscalibros.gc
    This 6-week obstacle course training plan incorporates strength, power, and conditioning exercises. Each week focuses on exercises like squats, cleans, presses, lunges, sprints, and runs. The intensity and volume increases over the weeks, with the final week being a mud run event. The plan combines bodyweight, kettlebells, sleds, and weighted exercises to improve overall fitness for obstacle course racing.

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    Breaking Muscle 6 Week Obstacle Course Training Plan by Andrew Read

    Week Monday
    Tuesday
    Wednesday
    Work up to a heavy Bulgarian squats 5 Easy 60min run.
    1

    single power clean. x 8 with pull ups 5 x


    max.
    Hang power clean 5
    x 2.
    Overhead lunge
    walks x 25m with
    Bench press 5 x 5. crawling 25m x 10
    rounds.
    Sled push 25m with
    two hand kettlebell
    swings x 1. Five
    rounds.
    Power clean 3 x 5 As for week 1.
    As for week 1
    @ 60% of 1RM
    from week 1. Then
    1 x 3@ 70%, 1 x
    3@ 80%
    Bench press 6 x 4
    Sled push 25m with
    two hand kettlebell
    swings x 1. Five
    rounds

    Hang power clean As for week 1


    5,2,5,2,5,2
    increasing weight
    on each wave.
    (Ideally youd be
    close to hitting your
    week 1RM here for
    a double from the
    nag).
    One arm push ups
    3x5
    Sled push 25m with
    two hand kettlebell
    swings x 1. Five
    rounds.

    Thursday

    Friday

    Hang power clean/ Easy 40min run.


    front squat combo.
    5 reps each x 5
    sets.
    Bench press 5 x 5
    with push ups x
    AMRAP.
    Sled push 25m with
    box jumps x 20, five
    rounds.
    Squat clean. 3,2,1 x As for week 1
    3 increasing weight
    each wave so that
    the final single is
    the same as your
    1RM for Monday on
    week 1.

    Saturday

    Sunday

    Lunge walk 25m


    with framers walks
    25m x 5 rounds.

    Easy 90min run.

    Step ups x 5 with


    single leg deadlifts
    x 5. 3 sets.

    As for week 1

    As for week 1

    As for week 1

    Run 100mins as
    60mins easy, 15
    hard, 15 easy.

    Bench press 6 x 4
    with push ups x
    AMRAP

    Run 60mins as 30
    easy, 15 hard, 15
    easy.

    Sled push 25m with


    box jumps x 20, five
    rounds
    Power clean as a
    Run 45mins easy.
    complex from
    thighs, knees then
    floor. 3 reps each x
    5 sets.
    Ring push ups 4 x
    AMRAP.
    Sled push 25m with
    box jumps x 20, five
    rounds

    Hang clean/ front


    squat/ push press
    front squat complex.
    5 reps each x 4
    sets.

    Deadlift at body
    weight x 10 + box
    jumps x 20. 3
    rounds.

    Run 62mins as 20
    easy, then 3 x 3min
    hard with 1min
    easy. Recover with
    5mins easy running
    Extended pull up
    then repeat. Cool
    Sled + sprints. Push set Wide grip pull down with 10mins
    sled 25m then sprint ups x AMRAP, rest easy running.
    100m x 4.
    10 seconds, then
    shoulder width grip
    pull ups for
    AMRAP, rest 10
    seconds, then
    shoulder width grip
    chins for AMRAP,
    rest 10 seconds
    then narrow grip
    chins for AMRAP. 3
    rounds.
    Power clean x 5
    Step ups x 10 each As per week 4
    immediately
    leg + split jumps x
    followed by KB
    10 each leg x 5
    cleans for 10 x 5
    rounds.
    rounds.
    Pull ups as per
    Sled push 25m +
    week 4.
    push ups x AMRAP
    x 5 rounds
    Rest
    Hang clean x 3,2,1 Pull ups AMRAP x 4
    Easy 15min run to
    cool down

    Power clean as a
    Run 50mins easy
    complex from
    thighs, knees then
    floor. 3 reps each x
    5 sets

    As for week 1

    Run 110mins as
    60mins easy,
    30mins hard, 20
    mins easy.

    Weight vest push


    ups x AMRAP plus
    crawl 25m x 5
    rounds.
    Sled push 25m with
    box jumps x 20, five
    rounds

    As per week 4

    Run 60mins easy

    As for week 1

    Run 120mins as 60
    easy, 30 moderate,
    30 hard.

    Easy 20min run

    Rest

    Easy 15min run

    Mud Run - Rock


    and Roll!

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