Warrior Dash Cardio & Strength Circuit 1

The following workout is short and intense, mimicking the type of strength, endurance, and conditioning you’ll need to complete the obstacles and make it through the Warrior Dash course! Begin with a short warm-up, then cycle through six different “obstacles” (pairs of exercises) and running intervals for approximately 25 minutes.

Each obstacle consists of two exercises; you will perform 10 reps of Exercise A, then 10 reps of Exercise B, and continue alternating for 90 seconds. Push as hard as you can for the entire two minutes. When time is up,  jump on the treadmill and see how far you can go in 90 seconds. Note the distance you cover in the time allotted, and move on to the 2nd obstacle (pair of exercises). The goal is to continue increasing the distance you can handle in between the pair of exercises over time. Once you’ve completed all 6 obstacles and running intervals, be sure to cool down and give your body a well-deserved stretch.

Cardio & Strength Circuit

Warm-Up:

Perform each of the following exercises for approximately :30 each, 1-2x through.The goal of the warm-up is to elevate your heart rate and ready your body for the workout ahead. Gradually increase intensity from easy to moderate throughout the warm-up.

Squat

  1. Stand upright with your feet flat, shoulder-width apart, and your arms down your sides.
  2. Lower your body toward the floor, pushing your hips back and down and bending your knees.
  3. Push through your heels to return to the top position.
  • Keep your back flat and your head up throughout the movement.

Jumping Jacks

  1. Stand upright with your feet together and your arms by your sides.
  2. Jump up, splitting your feet out to the sides.
  3. Simultaneously swing your arms up to the sides in an arc over your head.
  • Reverse the direction of the movement.

Squat to Reach

  1. Stand upright with your hands in front at chest height.
  2. Lower your body toward the floor, pushing your hips back and down and bending your knees.
  3. Return back upright, twisting your torso to one side and punching the opposite arm straight up overhead.
  • Lower back into the squat, then raise up to the opposite side.
  • Alternate sides with each rep.

High Knees

  • Stand upright with your feet together and your arms by your sides.
  1. Run on the spot raising your knees as high as possible each step.
  2. Rapidly switch feet and use your arms as if running.

Reverse Lunge Rotation
05-Reverse_Lunge_Rotation_M

  1. Stand upright with your arms by your sides.
  2. Take a step forward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg.
  3. Push off your front foot and step back into a reverse lunge, dropping your knee toward the floor and twisting your torso to the side of your front foot.
  • Push off and step forward again, repeating the whole sequence.

Butt Kickers
06-Butt_Kicker_M

  • Stand upright with your hands by your sides.
  1. Jog in place and rapidly kick your legs high back up behind as if you were trying to kick yourself in the buttocks.
  2. Rapidly alternate legs in a jogging motion.

Obstacle 1 – Crawling

Alternate performing 10 reps of exercise A, followed by 10 reps of exercise B, for 90 seconds. Transition by resting for 30 seconds, then run for 90 seconds. Track distance.

Army Crawl

Frog Squat Thrust

Run 90 seconds and track distance. 


Obstacle 2 – Pushing

Alternate performing 10 reps of exercise A, followed by 10 reps of exercise B, for 90 seconds. Transition by resting for 30 seconds, then run for 90 seconds. Track distance.

Triceps Dip

Med Ball Slam

Run 90 seconds and track distance.


Obstacle 3 – Jumping

Alternate performing 10 reps of exercise A, followed by 10 reps of exercise B, for 90 seconds. Transition by resting for 30 seconds, then run for 90 seconds. Track distance.

Bench Lunge Step-Ups

Tuck Jump

Run 90 seconds and track distance.


Obstacle 4 – Pulling

Alternate performing 10 reps of exercise A, followed by 10 reps of exercise B, for 90 seconds. Transition by resting for 30 seconds, then run for 90 seconds. Track distance.

Pull-Ups

Squat Thrust to High Pull

Run 90 seconds and track distance.


Obstacle 5 – Agility

Alternate performing 10 reps of exercise A, followed by 10 reps of exercise B, for 90 seconds. Transition by resting for 30 seconds, then run for 90 seconds. Track distance.

Jump Rope

Over the Bench

Run 90 seconds and track distance.


Obstacle 6 – Balance

Alternate performing 10 reps of exercise A, followed by 10 reps of exercise B, for 90 seconds. Transition by resting for 30 seconds, then run for 90 seconds. Track distance.

Squat on Toes

Plank with Ankle Touch

Run 90 seconds and track distance.

You’re done! Way to push your limits.

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