Ultra distance Obstacle Course Race (Spartan Ultra Beast, World's Toughest Mudder) (16 Week Plan)

Author

Christopher Judy

All plans by this Coach

Length

16 Weeks

Typical Week

5 Run, 1 Other, 2 Strength, 2 Custom, 1 Day Off

Longest Workout

3:05 hrs

Plan Specs

obstacle intermediate advanced masters hr based

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Summary

This plan is designed for the intermediate to advanced athlete to complete an ultra distance obstacle course race. This is an aggressive program that makes running the main focus with muscular endurance, skills work, and yoga mixed in every week.

This plan assumes you already have a solid base of endurance. If you need a better base prior to starting this program, please use the "Long Distance OCR Course" program I have available, or we can build something more custom for you (just send me an email)

Remember to test out your nutrition during this program. You will need a lot of calories to complete these events and training is the time to test.

If you have any questions please email me, and if you want something more custom I will be happy to help.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:25
Training Load By Week
Average Weekly Training Hours: 11:25
Average Weekly Breakdown

Chris Judy

I focus on a total athlete concept including fitness, nutrition, and sports psychology. I keep my training efficient, concise and effective with no extra fluff.

I specialize in obstacle course racing (OCR), cycling, distance running, military training and general strength and conditioning.

Back to Plan Details

Sample Day 1

1:25:00
96.7TSS
5 min Intervals

15 min zone 2

6 rounds
5 min zone 4-5
5 min zone 2

15 min zone 2

Sample Day 1

0:30:00
Skills

6 rounds
100' waiter walk (35/53)
5 forward jumps
rest :60

20 min
monkey bars / multi rig

Sample Day 2

0:30:00
20TSS
Easy morning run

Zone 2

Sample Day 2

1:00:00
Muscular Endurance

5 rounds: 10 pushups, 10 situps, 10 squats, pigeon

4 rounds: 
7 pull ups
10 release pushups
1:00 rest

4 rounds:
15 back squats
100' running bounds
1:30 rest

3 rounds:
20 single arm DB snatches (alt sides ea rep)
:30 dead hang
:15 active hang
5 kipping pull ups
2:00 rest

Sample Day 2

0:30:00
Post Workout Yoga

Use the following link for this yoga session:

https://youtu.be/XPZ7jGGov-k

Sample Day 3

1:00:00
Intensity gym WO

Warm: 2 mile run (zone 2)

30-25-20-15-10-15-20-25-30
burpees
crunches
speed skaters
pushups

+1 200m run after each 

LB Complex

Sample Day 3

0:30:00
Post Workout Yoga

Use the following link for this yoga session:

https://youtu.be/XPZ7jGGov-k

Ultra distance Obstacle Course Race (Spartan Ultra Beast, World's Toughest Mudder) (16 Week Plan)

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