Cross Country & Obstacle Course Program
When you think of training for an obstacle course or a cross country event, you usually think of cardio-based training. This prep program addresses abilities that are typically not looked upon in preparing for such grueling sports: strength and stamina. EPIQ finish times will become attainable by following this cutting-edge program!
|Back Squat||5 x 4 reps|
|Stamina (Total Body):|
|Burpee Box Jump Over, 12″ to 20″ Box||45 sec. work/15 sec. recovery|
|Lateral Lunge to One-Arm Row on Cable Machine||45 sec. work/15 sec. recovery|
|Russian Kettlebell Swing||45 sec. work/15 sec. recovery|
|Ball Squat to Dumbbell Curl and Overhead Press||45 sec. work/15 sec. recovery|
|Floor Superman||45 sec. work/15 sec. recovery|
|Trap Bar Deadlift||8 reps, then 6-4-3-2-2 (6 sets total)|
|Bent-Over Dumbbell Row||3 x max reps (as heavy as possible)|
|Kettlebell Sumo Deadlift High Pull||8 intervals x 20 work/10 rest each exercise|
|Alternating Arm Dumbbell Bench Press on Stability Ball||8 intervals x 20 work/10 rest each exercise|
|Single-Leg Barbell Hip Thrusts||8 intervals x 20 work/10 rest each exercise|
|Underhand Grip Supine Ring Rows||8 intervals x 20 work/10 rest each exercise|
|Power Cleans||3, 3, 3, 3, 3 (progressively increasing weight each processing set)|
|Push-Ups to T-Stabilization||16 reps|
|Squat Thrust to Tuck Jump||20 reps|
|Dumbbell Lunge||12 reps|
|Dumbbell Lunge to Two-Arm Scaptions||16 reps|
|Lunge Jumps||20 reps|
|Bent-Over Dumbbell Row||12 reps|
|One-Leg Cobras||8 reps|
|Ice Skaters with Dumbbell Shoulder Retraction||20 reps|
|Dumbbell Goblet Squats||12 reps|
|One-Leg Squat Touchdowns||8 each leg|
|Power Jacks||20 reps|
|Medball Sit-up||15 reps|
|Mountain Climbers||40 reps|
- Adjust loads according to your ability. If too heavy, lighten load. If too light, increase load.
- Core must be engaged during every exercise to further help with controlling one’s movement.
- For pre-workout, EPIQ™ STRYKE is the best to consume 30 to 60 minutes before your workout to give your body the energy, mental focus and great pump to power you through.
- For post-workout, EPIQ™ Isolate is the ideal choice to help repair muscles so they can come back stronger on your behalf.