Health Blog

Training Programme: The Whole Hog

by Frankie Wythe on 31 July 2017 14:26

Training for: The Whole Hog   

When: October 15th 2017

Where: Woodbridge, IP12 3PQ

What is it: A 5-or-8-mile, muddy obstacle run through Woodbridge

 

Start Date: Monday 7th August 2017 

End Date: Sunday 15th October 2017

 

Week

1

2

3

4

Monday

Workout 1

Workout 1

Workout 1

Workout 1

Tuesday

Active Rest

Active Rest

Active Rest

Active Rest

Wednesday

Rower Intervals

Lunge Runs (a)

Rower Intervals

Lunge Runs (a)

 

Thursday

Active Rest

 

Active Rest

Active Rest

Active Rest

Friday

Workout 3

Workout 4

Stair Bag Relay

Workout 3

Saturday

Active Rest

Active Rest

Active Rest

Active Rest

Sunday

Active Rest

Active Rest

Active Rest

Active Rest

 

Workout One

 

Exercise

Repetitions

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


Rower Intervals:

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

 

Lunge Runs (a)

 

Exercise

Time/Distance

Walking Lunges

400m

Fastest Run

5 minutes

Walking Lunges

400m

Fastest Run

4 minutes

Walking Lunges

400m

Fastest Run

3 minutes

Walking Lunges

400m

Fastest Run

2 minutes

Walking Lunges

400m

Fastest Run

1 minute

Stair Bag Relay

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

 

Exercise

Repetitions

Heavy Bag Squat-Press

12

Stair Carry Up & Down

1

Plank

60 seconds


Workout 3

 

Exercise

Repetitions

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

Workout 4

(Complete 3-5 sets)

Exercise

Repetitions

Leg Raises

50

Mountain Climbers

40

Burpees

30

Kettlebell Swings

20

Dumbbell Squat-Row-Press

10


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

 

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

 

Active Rest Days: 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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