The Warrior Dash is a 5k with obstacles. Climbing, crawling, running, challenging, muddy obstacles. I have never done an obstacle course before, or a 5k for that matter. So, of course when I saw a Groupon for it, I signed up. And recruited friends to sign up with me. Life is nothing if not a challenge!
I am both excited and intimidated. I am also training.
When to Train
RunMudRun has put out a training guide specific to the Warrior Dash, which includes a training program for:
- the Virgin Warrior (exercises infrequently and just wants to finish the WD),
- the Casual Warrior (exercises occasionally and wants to do decently in the WD),
- and the Ultimate Warrior (exercises frequently and wants to make good time in the WD).
The programs each run about 6-7 weeks and incorporates 2-3 days of 30-45 minutes of cardio (run/jog/walk) and a progression of 60/120/150 seconds of 3-5 exercises with breaks in between.
To find out what exercises to train with (depending on your training type), Warrior Dash has a document of suggestions for the Virgin Warrior. I came across this through Internet sleuthing, and I have not been able to find a corresponding document for Casual or Ultimate Warriors yet (please comment with the links if you find it)! The idea is to alternate between the different types of exercises so that you are doing a full body training. Warrior Dash’s document differs from RunMudRun’s in that it suggests 20/35/40 second bursts with rests.
As an exercise beginner, I had no clue what some of these exercises were, so below is a resource to walk you through how to do Warrior Dash training at home (I support the idea of getting fit without needing to get a gym membership). I also like videos. If you’re going to do it, might as well do it right.
Videos explaining Warrior Dash-recommended exercises:
- Pushups – BuitLean
- Diamond Push-up – ScottHermanTraining
- Feet on Chair with Pushups – UnicityVideos
- Lunges – LizYArtur
- Reverse Lunge – ScottHermanTraining
- Side Lunge – LiveStrong
- Lunge Jumps/Jump Lunge/Jump Split – BuiltLeanTV
- 45 Lunge – SoccerDotCom
- Run in Place – AlexandraFunFit
- Stair Run – LiveStrong
- Stair Run with Hands – No clue what this is. Link if you know it!
- Jumprope – MonkeySee
- Double Leg Hop (over a line) – Bu
- Side Crunch/Oblique Crunch – ExpertVillage
- Bicycle Crunch – Modern Mom
- Russian Twist – Chrissy Zmijewski
- V-Sit – FitnessMagazine
- Wipers – MahaloDotCom
- Glute (Short) Bridge – WomensFitWay
- Squat – ShapeshifterGuys
- Burpee/Squat Thrusts – DietHealth
- Chair Dips/Bench Dip – ExpertVillage
- Chair Step-ups – XHIT Daily
- Spiders/Spider Plank/SpiderMan Crawl – MahaloDotCom
- Supermans – Livestrong
- Straight Leg Flutters/Flutter Kicks – Jeff Yano
I hope this helps!
My Virgin Warrior routine includes sit-ups, push-ups, and chair dips. I’m choosing to keep with these three for the 7 weeks so I can track my progression. But since I do want to train several areas, I am also bringing in dumbbell exercises (e.g., bicep curls, tricep extensions, Arnold presses, and bent-over dumbbell rows), other body weight exercises (e.g.; squats, lunges, jumping jacks, planks, short bridges) and other activities (benchpress, assisted pull-ups, hooping) to round it all out.
Of course, I’m not doing all of these every day.
Warrior Dash Connecticut is on September 15th, which means I have time to try out all three WD training programs in succession! Virgin Warrior Week 1 is done. Stay tuned in 6 weeks or so for the start of Casual Warrior Week 1!
Also, don’t forget to run!