Perform 3 sets on each superset with 45-60 seconds rest after each set.
10 x Goblet squat
20 x walking lunge
3 kilometre cycle
10 x ring rows
10 x shoulder press
1 kilometre treadmill
10 x ball slam
10 x sit ups
…Is to skip throughout the workout.
1 minute skip
x5 30 on 30 off sprints (ninjas increase no. of sprints)
1 minute rest
Fitlife are putting together a team for this years Rough Runner! Jess and Megan will be team captains in this years event – Fitlife has completed the rough runner two years in a row – and we’re back for more!
Rough Runner is a 10k obstacle race through the Cotswolds taking you through different challenges along the way… Think monkey bars, inflatable balls, rope swings, wall climbs, mud slides and much much more! Some of you may be thinking ABSOLUTELY NO WAY! But I promise you, you will love it! The obstacle course aims to test all abilities, if you have never done an obstacle race, or if you’re a pro! We work as a team to help each other out and you get a real buzz when you’ve completed something you never thought you could! There are probably some of you reading this that want to try an obstacle race but the thought of running 10k is enough to put you off – right? This isn’t a 10k running race – far far from it! Last year it took us 2.5 hours to complete! If you can run up the hills, brilliant. If not , don’t worry! We complete the race as a team, it’s fun, challenging, and I promise you you’ll finish wanting more (hence why this is our third year taking part!)
Need more convincing? Check out our video from last years event here..
The race begins at a private estate in the beautiful Cotswolds – it is approximately 45 minutes from Haddenham.
Sunday 14th May
How to enter
If you decide you want to join us (come on!!) then this is how to enter:
Head over to the rough runner website (roughrunner.com)
Click on ‘find an event near you’
Scroll down to May 13th/14th – Oxfordshire
Click on the Sunday 14th tab
Click join a team and type in Fitlife
Complete the form and you’re done!!
We have already got a few of us signed up – the price goes up tonight so if you want to do it ENTER NOW!
There will be a Fitlife t-shirt for all that join the Fitlife Team!
1 Rope climb
20 ring rows
10 press ups
2 minutes sprint treadmill (70% max heart rate )
1 minute sprint treadmill (80-90% max)
1 minute walk recovery
Assault bike finisher .. 15 seconds x3
Complete as many rounds of the following in 20 minutes:
10 pull ups/ring rows
10 jumping lunges (each leg)
15 push ups
10 weighted ab crunches
Complete 3 rounds of each superset:
10 reps squats with bar
superset with 10 jumping squats
10 reps deadlift with bar
superset with 10 press ups
10 reps bent over row with bar
superset with 10 ring rows/pull ups
Place the sled at the start of the astro and complete:
1 round sled sprint (Sled push there and back)
1 round sled sprint
1 round sled sprint
1 round sled sprints
**Ninjas rest then go again**
On the stairmaster, complete the following for 20 minutes:
1 minute at ‘base pace’
1 minute ‘ladder’ – increase the speed every 10 seconds
1 minute sprint – 80-90% max heart rate
1 minute ‘ladder’ returning to base pace
Set a clock to beep every minute..
Minute 1 – 10 calorie row
Minute 2 – ball slams
Minute 3 – 10 calorie assault bike
Minute 4 – burpees
Minute 5 – 10 calorie ski
Minute 6 rest.
Repeat for 30 minutes