It’s official–LESS THAN A MONTH until we see you out at Dargle Farm on June 8+9, ready to take on the 2019 OCRWC #ENDURO!
Are you as excited as we are? Doubtful. We hope your training is preparing you for whatever we (and Mother Nature) decide to throw at you! Check out this workout week from Ben Seymour (one of the last!) if you want to spice up your routine.
SESSION 1
3 rounds
9 x Squats
9 x Pull Ups
40m Strongman Carry
3 rounds
8 x Dball GTS
16 x Front Rack Walking Lunge
24cal Bike/Row
3 rounds
8.8 x S/A Push Press
16 x Dbell Deadlift
24cal Ski/Row
SESSION 2
10min warmup (light run/ski/row/mobility)
2min ON 2min OFF
6 rounds
250m Ski/Run
8 x GTS
Max Burpees in Remaining Time
2min ON 2min OFF
6 rounds
20cal Bike/Row
1 x CINDY – 15 x Air Squats, 10 x Pushups, 5 x Pull Ups
Max cals on Bike/Row in Remaining Time
*For your 2min efforts, work at 100% – you need to EARN your rest.
SESSION 3
3 x rounds
9 x Deadlifts
6.6 x Archer Pushup
6.6 x Plank Row
1 round
1km Row
50 x Thrusters
1km Row
50 x Burpees
1km Row
CORE
3 rounds
10 x OH Sit Ups
20 x Flutter Kicks
20 x Hollow Rocks
SESSION 4
10min warm-up (light run/ski/row/mobility)
1 round of each, rest and move on when you hit the time cap
12min Time Cap
20 x Burpees
500m Ski/Row
500m Run
500m Ski/Row
20 x Burpees
12min Time Cap
20 x Box Jump Overs
50cal Bike/Row
500m Run
50cal Bike/Row
20 x Box Jump Overs
12min Time Cap
50m Sled Push
500m Row
500m Run
500m Row
50m Sled Push
SESSION 5
3 Rounds
9 x Bench Press
9 x Dbell Bent Row
9 x Ring Roll Outs
5 rounds
20cal Ski/Row
20 x Ring Push Ups
5 rounds
20cal Bike/150m Run
20 x Dips
5 rounds
20cal Row
20 x Close Grip Push Ups
100 x Banded Bicep Curls
100 x Banded Tricep Extensions
SESSION 6
Long Run (easy pace)
Beginner – 15 km
Intermediate – 20 km
Advanced – 25 km
Tips from Benny to keep in mind:
Please ensure you are working at an intensity that your body can handle and represents your training level. This is about building you up for your race, not breaking you down before it. ALL sessions are scalable and weights should be challenging, but still ensuring correct form.
Got Questions?
Hit Benny up via his Instagram page and ask! He’s always open to helping out a fellow fitness or Enduro fanatic.
GLOSSARY:
GTS: Ground to Shoulder
GTOS: Ground To Over Shoulder
GTOH: Ground to Over Head
OH: Overhead
S/A: Single Arm
TTB: Toes to Bar
Dball: Deadball
Dbell: Dumbell(s)
5.5 style numbering indicates 5 reps per side
Barbell 21’s Bicep Curls = 7 reps bottom half of ROM, 7 reps top half ROM, 7 reps full ROM bicep curls
Please ensure to be careful when taking on any training or workout regime. If you feel you are not up to taking on this workout, please give it a miss. We are not liable for any injuries you may sustain if you choose to take this workout on, it is your choice and your responsibility to take any precautions necessary.
