Health Blog

Training Programme: The Boss Hog

by Frankie Wythe on 11 September 2018 09:23

Training for: The Boss Hog   

When: October 14th 2018

Where: Woodbridge, IP12 3PQ

What is it: A 7-mile, mud run consisting of 35+ obstacles.

 

START DATE: Monday 10th September 2018                     

END DATE: Sunday 14th October 2018

 

 

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

MON

Power

Power

Power

Power

T150

TUE

REST DAY

REST DAY

REST DAY

REST DAY

Lunge Runs (c)

WED

Rower Intervals

Lunge Runs

Rower Intervals

Lunge Runs

REST DAY

THU

REST DAY

REST DAY

REST DAY

REST DAY

30-minute Jog

FRI

5-1

T150

Lunge Runs

5-1

REST DAY

SAT

REST DAY

REST DAY

REST DAY

REST DAY

REST

SUN

REST DAY

REST DAY

REST DAY

REST DAY

RACE

Power

EXERCISE

REPS

SETS

REST

Bench Press

5

5

90

BB Squats

5

5

90

BB Shoulder Press

5

5

90

Pull-Ups

5

5

90

BB Roll-Outs

5

5

90


Lunge Runs

EXERCISE

400m Walking Lunges

5-min Fastest Run

400m Walking Lunges

4-min Fastest Run

400m Walking Lunges

3-min Fastest Run

400m Walking Lunges

2-min Fastest Run

400m Walking Lunges

1-min Fastest Run

5-1

EXERCISE

REPS

Squat Press

5

Inverted Rows

5

Squat Press

4

Inverted Rows

4

Squat Press

3

Inverted Rows

3

Squat Press

2

Inverted Rows

2

Squat Press

1

Inverted Rows

1

Rower Intervals

1000m / 120s rest / 800m / 90s rest / 600m / 60s rest / 400m / 30s rest / 200m sprint.

 

T150

EXERCISE

REPS

Leg Raises

50

Mountain Climbers

40

Burpees

30

Kettlebell Swings

20

DB Squat-Row- Press

10


Complete 3-5 laps of the following exercises and time yourself – try to beat your last recorded time.

Stair Bag Relay 

EXERCISE

REPS

Heavy Bag Squat-Press

12

Stair Carry Up & Down

1

Plank

60s


 

Set yourself a time (start with 10-minutes) and complete as many rounds as you can. Try to beat your best on each workout.

Warm-ups: 5-minutes Low/ Moderate intensity CV followed by dynamic stretches

Cool-downs: Whole body stretches, holding each for 30+ seconds

REST DAY: On these days, take part in something that gets you moving, raises your core temperature and heart rate. Something like an aerobics/ yoga class or swimming. The aim is to keep moving, not push yourself to your limit so choose an activity that will fit those guidelines


Author
Frankie Wythe

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