Author Archive

April Workout Week 2 – 2013

Day 1   Warmup with pushup / run pyramid to 10: Run 50m -1pushup Run 50m 2pushups.. ...to 10 but mix in dynamic stretches like butt kickers, leg swings etc.. Repeat 10 times max pullups max dips run 100m bear crawl, lunges, or fire man carry 50m Run or SWIM: Run 4 miles at goal pace - time first 1.5 mile

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April Week 1 – 2013 Workout

Here is another workout plan for your progression into mastering the fitness foundation required any obstacle course...   Day 1   Warmup 1/2 mile jog / stretch 1.5 mile timed run AND 20 min bike pyramid or  SWIM 500m timed - followed by 5 x 100m sprints - rest 30 sec 10 x 50m sprints - rest 30 secs or Ruck 30 minutes with 30-45# Day 2   Run / Leg ...

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Go Ruck Challenge – Are you up for it?

There are many military related fitness events these days.  The GoRuck programs teach valuable lessons such as team work, persistence, and require a never quit attitude pulled from an untapped reservoir of your own mental toughness.  These can be great schools for your own personal growth, a corporate team building exercise, or actual Special Ops preparation.  The GoRuck Challenge (

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Advanced Course Training – March week 4 – 2013

Monday Warmup 5 min stretch legs Run 20 min for distance How far do you get? Ruck 20 min - HOw far do you get?(40-50#) Swim Workout: 500m swim warmup 500m with fins 5 x 100m CSS @ goal pace - 45 sec rest 10 x 50m sprints at 8 strokes per breath - 30 sec rest Or Run again - find hills for 20 minutes Tuesday   Repeat 5

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March – week 3 – 2013

Here is Week 3 of March 2013 workout of the week with a mix of run, swim, rucking and lots of calisthenics arranged in a way to simulate obstacle course events. Day 1   Pushup / 50m pyramid: 1 pushup -50m run 2 pushup - 50m run 3 pushup 50m run 4 pushups 50m run 5 pushups 50m run _________________ bear crawl up flight ...

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March: O Course Race Prep Week 2

Here is an advanced obstacle course prep workout.  In fact we are preparing for a Spec Ops Triathlon in Severna Park MD on March 23, - see more info on the run, swim, ruck plus Monster Mash PT:  www.stewsmith.com/linkpage/monstermash2013.htm   Day 1   Pushup / 50m pyramid: 1 pushup -50m run 2 pushup - 50m run 3 pushup 50m run 4 pushups 50m run 5 ...

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February Week 3 – Advanced O Course Workout

Here is a week of workout that mixes it all together to form a prep program for any obstacle course....   Day 1   Full Body Circuit Push, Pull, Full, Legs - Warmup with burpee half pyramid - run 50m - 1 burpee, 50m - 2 burpees, 50m 3 burpees,...up to 10 stretch Repeat 3 times Pullups max Pulldowns 10,10 (reg, rev ...

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I am very excited to have conqueranycourse up and running, where I can finally share everything I’ve learned over the years about fitness and nutrition. I’ll be adding a lot of content over the next few weeks, but if there is something you would like to suggest or just talk about, feel free to leave your comments here…for the meantime, the forum is currently Under Development. Please check back soon

Sincerely, Hobie Call