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HARDCORE ENDURANCE WORKOUT
By: Bryan Cash & Mike Nix
Need to intensify your training? Or want to get ready for that next adventure race? Try this instense workout designed for hardcore endurance athletes. Warning! This routine is not for sissies.
Hanging Knee Raise
Grab the beam (or use a pull-up bar), palms facing each other (neutral grip). With arms and shoulders fully extended, raise your knees to a 90-degree angle by flexing your hips up to parallel. Slowly return legs to the start position. (To really challenge yourself, add a pull-up to this exercise before you raise your knees to parallel, then return to start position.) Do 3-4 sets of 10 reps each.
WORKS: lats, biceps, core strength
Weighted Stair StepUps
With a weighted bag over left shoulder (or opt for dumbbells in each hand), step up with right leg, making sure you drive through the heel and extend the hip and knee of the left leg. Ascend the rest of the stairs. Return to start, put the bag over your other shoulder and ascend the stairs again. Be sure to keep torso completely erect. Do not round the lower back. Do 4 sets.
WORKS: legs, glutes, calves, shoulders, spinal erectors
Weighted Rope Pulls (Hand-Over-Hand Rows)
Attach one end of a rope to a heavy weighted plate or tractor tire. Walk the rope out until it is fully extended. Quickly pull the weight or tire towards your body with a hand-over-hand motion. Repeat for 4 to 5 sets.
WORKS: grip strength, back, biceps, core stability
Tire Sledge Hammer Exercise
Mount the tire, maintain a balanced stance, engage core. Raise sledge hammer straight overhead and then strike down hard and fast, engaging all your muscles. Repeat. Do 3-4 sets, 10 reps.
WORKS: quads, core, shoulders, glutes, arms and all stabilizing muscles throughout the body
Descending Stair Bear Crawl with Weighted Vest
Strap on a 20+pound weighted vest. Start in a pushup position staggering your feet, one foot per stair, alternating your hands and feet as you descend the stairs. Engage your core. Keep your spine aligned in a neutral position and stabilize your pelvis. Do not let the spine or rib cage collapse. Reach forward with your right arm and left leg (or left arm right leg) while shifting your weight forward. Alternate movement from left to right in a “crawling” pattern for the desired distance down the stairs. Repeat for 4 sets.
WORKS: primal movement, legs, core, arms, chest
Descending Stair Pushup with Weighted Vest
Start out in the pushup position at the top of the stairs, hands under your shoulders, one hand on the top stair and the other on the next one down. Your feet should be even with or higher than your head (if there is one available, use the handrail for your feet). Alternating your hands one step at a time, descend the stairs. Keep core engaged, arms locked, pelvis tight. Do 3-4 sets, 10 stairs each.
WORKS: chest, shoulders, triceps, core, low back and stability
Ascending Stair Tire Flip
Start at the base of the stairs, gripping the tire, core locked, back flat, head in neutral position, using your quads, hamstrings and glutes for your power to lift the tire to an upright position, extend your arms to flip the tire and then repeat until you get to the top. Note: Steps are optional. This should be an explosive movement. Try to flip the tire 16 to 20 times, depending on length of staircase. Do 4-5 sets of 4 to 5 flips.
WORKS: calves, shoulders, traps and everything in between MS&F
*Photo by Brett Seeley