Warrior Dash Cardio & Strength Circuit 2

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 the 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 second 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 six obstacles and running intervals, be sure to cool down and give your body a well-deserved stretch.

Cardio & Strength Workout

Warm-Up:

Perform each of the following exercises for approximately :30 each, 1-2x through.The goal of the warm-up is to elevate the heart rate and ready the 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.

Speed Skater

07-Speed_Skater_M

  1. Stand with one leg stretched out behind and across the other leg with your arms reaching to this side.
  2. Push off your front leg jumping to the other side and land, switching your legs and immediately jumping back.
  • Use your arms in a swinging motion as if you were skating.

Reverse Lunge Twist

08-Reverse_Lunge_Twist_M

  1. Stand upright with your arms by your sides.
  2. Take a step backward, dropping your back knee toward the floor and leaning your torso slightly forward with your weight on your front leg.
  3. Reach your arm back toward your back heel and the other arm overhead, twisting your torso to the side.
  4. Push off your front foot to return to the start position.
  • Complete all reps on one side before switching to the other side.

In Out Shuffle

09-In_Out_Shuffle_M

  1. Stand upright with your feet together and your arms by your sides.
  2. Rapidly step one foot, then the other foot, 1 to 2 feet directly out to each side
  3. Rapidly step the first foot, then the other foot, back in together to the start position.
  • Continue rapidly stepping out to the sides then back to the start position.

Side Lunge Chop

10-Side_Lunge_Chop_M

  1. Stand upright with your arms raised overhead, hands clasped.
  2. Take a step to one side, lowering your body down, leaning your torso slightly forward and lowering your arms down to the outside of this knee in a chopping motion.
  3. Push off your outside foot to return to the start position and step out to the opposite side, chopping your arms down to this side.
  • Alternate sides with each rep.

Frankenstein Walk
11-Frankenstein_Walk_F

  • Stand upright with your arms by your sides.
  1. Take a step forward raising your leg straight up in front to hip height and your arms up in front to shoulder height.
  2. Step forward, raising the other leg up.
  • Continue walking forward.

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.

Forearm Plank with Lateral Knee

Squat Thrust to Staggered Stance

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.

Squat to Shoulder Press

Mountain Climbers

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.

Diagonal Lungers

Lateral Jump On/Off Benches

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.

Deadlift to Deadrow

Reverse Table Top with Knees

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.

Biased Bench Running

2-Foot Lateral Jump

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.

Forearm Rolling Plank

Speed Skater

Run 90 seconds and track distance.

You’re done! Way to push your limits.

Back to Warrior Dash Training Plan

Comments