Weekly Workout: Outdoor Workout with Some Classic Exercises

Runners participate in the Mulberry Island Half Marathon (U.S. Air Force photo by Natasha Stannard).

As the bad weather breaks, more and more people hit the great outdoors for exercise.  Here is a great workout if you have a place to run, do pullups, a TRX, a barbell, and a kettlebell.  The following circuit can be arranged in any order; each set with a goal of doing as many rounds a possible in one hour’s time:

Goals each set:

  • 5 to 10 reps of hang cleans and push presses
  • Max pull-ups and TRX atomic push-ups
  • 20 kettle bell swings
  • 50m bear crawl and 50m fireman carry or 100m farmer walk with 40lb weight in one hand.
  • 400m run at goal mile pace (if possible)

Note: If you get tired of the circuit, “rest” by running a full mile to loosen up a bit when needed. I did this twice personally with 5 rounds of the above circuit.

Indoor Option

Sometimes taking gym equipment outside (if it is not yours) maybe a challenge, so you can also do this circuit indoors if needed.  Some changes  you may want to consider are the following:

  • As Many Rounds As Possible (per 1 hour)
  • Hang cleans  - MJDB #2 – 10 (if you are not comfortable with barbells / prefer dumbbells).
  • Push press – Overhead presses can be done with dumbbells if you prefer.
  • Kettle bell swings – Try woodchopper squats in place of KB swings if needed.
  • Pull-ups – Pulldowns if you need an easier option
  • TRX atomic push-ups – If you do not have a TRX, try regular pushups or bench press.
  • Bear crawl 50m – You can opt out of bear crawls and do walking lunges for 20 lunges / leg
  • Fireman carry of 50m or farmer walk of 100m
  • Run 400m – on a treadmill or bike 2 minutes

Swim Workout Conclusion

Then “Cooldown” with a swim of 1500 m intervals broken up the following way:

  • 500m warmup – any stroke
  • Repeat 10 times
  • 50m free style sprint
  • 50m CSS or breast stroke

This is a challenging / advanced level workout that will task the athletes with a variety of upper body, core, lower body, with carries and crawls. You may find that the cardio segments are the actual rest of this workout.  Breathe deeply during the run and come back to the circuit ready to roll again.  Rest? If you need to get a sip of water / shake out your arm / legs that is fine, but try to keep moving.


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