Gym-Free Training

A do-anywhere outdoor workout

This week, I am bringing back an oldie in my bag of workout tricks. People often think you need an expensive gym membership in order to stay fit. Although they are nice, convenient and offer a place to go to for each training session, sometimes life doesn’t always afford us that. In 2011, I created the workout in the video below after Hurricane Irene stranded the town I was living in and the trails were a mess.

Today, I have modified it a little. My updated workout includes lunges to incorporate more legs into the workout. This workout is done for time and is a perfect park workout. If you want to really challenge yourself find a hill or mountain to run up and down instead of a flat service. Not only will this workout challenge you physically, but round after round, it becomes a mental game as well.

Here’s the workout:

Gym-Free Training - A do-anywhere outdoor workout

Perform 5 Rounds Of The Following:

50 Meter Uphill Rock Throw*
50 Clean & Presses
50 Squats
50 Bodyweight Lunges
½ Mile Run

*Instead of a rock, you can use a sandbag or other object you can pick up and throw. Make sure before performing any workout that you properly warm-up. If you do not have a hill, you can throw on flat ground.

That’s the dirt for this week. Next week we look into a few ways to improve your sleep and have you at your peak on race day.

Margaret Schlachter

Margaret Schlachter, the first professional female obstacle course racer, is a top ranked athlete in the Reebok Spartan Race series. She is also an endurance athlete specializing in ultra trail running races, a Spartan SGX Coach, and a CrossFit Level 1 Trainer. She founded, a leading source for all things obstacle course racing and endurance sports. For more information on Margaret, her upcoming book and online coaching services.

Margaret's book "Obstacle Race Training: How to Beat any Course, Compete Like a Champion and Change Your Life" is available for PRE-SALE! Click HERE to reserve your copy.

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