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
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.
BROUGHT TO YOU BY
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) 5 SET FOR TIME (CHALLENGING FLIGHT OF STAIRS)
RUN UP STAIRS (1 AT A TIME)
RUN DOWN STAIRS (1 AT A TIME)
RUN UP STAIRS (2 AT A TIME)
RUN DOWN STAIRS (2 AT A TIME)
RUN UP STAIRS (3 AT A TIME)
RUN DOWN STAIRS (3 AT A TIME)
2) WORKOUT
10 MINUTE JOG AT 70% MHR
COOLDOWNBODY-WEIGHT SQUATS
STATIC STRETCHES
SESSION 3GYM SESSION
WARM-UPBODY-WEIGHT SQUATS
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
COOLDOWNBOSU BALL ONE-LEG BALANCE: HOLD PVC OR DB-GRIP (90 SECONDS)
STATIC STRETCHES, FULL BODY
OUTDOORS
WARM-UPHIP FLEXORS
SHOULDERS
TRUNK (DYNAMIC)
WORKOUT 1) 5 ROUNDS FOR TIME
10 X BURPEES
20M LUNGE WALK
400M RUN (AT ELEVATED PACE)
COOLDOWNSTATIC STRETCHES
SESSION 1
BONUS TRAINING MATERIAL INCLUDED
WEEK THREE
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.
BROUGHT TO YOU BY
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) 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
COOLDOWNSTATIC STRETCHES
SESSION 3GYM SESSION
WARM-UPBODY-WEIGHT SQUATS
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
COOLDOWNBOSU BALL ONE-LEG BALANCE: HOLD PVC OR DB-GRIP (120 SECONDS)
STATIC STRETCHES, FULL BODY
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)
COOLDOWNSTATIC STRETCHES
SESSION 1
BONUS TRAINING MATERIAL INCLUDED
WEEK FOUR
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.
BROUGHT TO YOU BY
AUSTRALIAS ONLY URBAN OBSTACLE RACE!
8 WEEK TRAINING GUIDE
SESSION 2RUNNING HEART RATE MONITOR
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
COOLDOWNBODY-WEIGHT SQUATS
STATIC STRETCHES
SESSION 3GYM SESSION
WARM-UPBODY-WEIGHT SQUATS
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
COOLDOWNBOSU BALL ONE-LEG BALANCE: HOLD PVC OR DB-GRIP (150 SECONDS)
STATIC STRETCHES, FULL BODY
SWISS BALL HAMSTRING CURLS
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
COOLDOWNSTATIC STRETCHES
SESSION 1
BONUS TRAINING MATERIAL INCLUDED
WEEK FIVE
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.
BROUGHT TO YOU BY
AUSTRALIAS ONLY URBAN OBSTACLE RACE!
8 WEEK TRAINING GUIDE
SESSION 2RUNNING HEART RATE MONITOR
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
COOLDOWNSTATIC 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: 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
COOLDOWNBOSU BALL ONE-LEG BALANCE: HOLD PVC OR DB-GRIP (180 SECONDS)
STATIC STRETCHES, FULL BODY
SWISS BALL HAMSTRING CURLS
OUTDOORS
WARM-UPHIP FLEXORS
SHOULDERS
TRUNK (DYNAMIC)
WORKOUT 1) 5 ROUNDS FOR TIME
12 X BURPEES
30M LUNGE WALK
600M RUN (AT ELEVATED PACE)
COOLDOWNSTATIC STRETCHES
SESSION 1
BONUS TRAINING MATERIAL INCLUDED
WEEK SIX
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.
BROUGHT TO YOU BY
AUSTRALIAS ONLY URBAN OBSTACLE RACE!
8 WEEK TRAINING GUIDE
SESSION 2RUNNING HEART RATE MONITOR
WARM-UPHIP FLEXORS
QUADS
ABDUCTORS
HAMSTRINGS
WORKOUT 1) 10KM RUN BROKEN UP AT EACH KM WITH:
100M SPRINT
10 X BURPEES
COOLDOWNSTATIC STRETCHES
SESSION 3GYM SESSION
WARM-UPBODY-WEIGHT SQUATS
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
COOLDOWNBOSU BALL ONE-LEG BALANCE: HOLD PVC OR DB-GRIP (210 SECONDS)
STATIC STRETCHES, FULL BODY
SWISS BALL HAMSTRING CURLS
OUTDOORS
WARM-UPHIP FLEXORS
SHOULDERS
TRUNK (DYNAMIC)
WORKOUT 1) 5 ROUNDS FOR TIME
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
COOLDOWNSTATIC STRETCHES
SESSION 1
BONUS TRAINING MATERIAL INCLUDED
WEEK SEVEN
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.
BROUGHT TO YOU BY
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.
BROUGHT TO YOU BY
AUSTRALIAS ONLY URBAN OBSTACLE RACE!
8 WEEK TRAINING GUIDE
SESSION 2RUNNING HEART RATE MONITOR
WARM-UPHIP FLEXORS
QUADS
ABDUCTORS
HAMSTRINGS
WORKOUT 30 MIN (MHR 60-70%)
COOLDOWNBODY-WEIGHT SQUATS
STATIC STRETCHES
SESSION 3GYM SESSION
WARM-UPBODY-WEIGHT SQUATS
JUMPING JACKS
ARM CIRCLES
TRUNK ROTATION
WORKOUTYOGA CLASS OR LONG STRETCH SESSION (40 MINUTES+)
FOAM ROLLER MASSAGE (FOCUS ON NIGGLES)
COOLDOWNBOSU BALL ONE-LEG BALANCE: HOLD PVC OR DB-GRIP (240 SECONDS)
STATIC STRETCHES, FULL BODY
SWISS BALL HAMSTRING CURLS
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)
COOLDOWNSTATIC STRETCHES
SESSION 1
BONUS TRAINING MATERIAL INCLUDED
WEEK EIGHT