Cross Country & Obstacle Course Program

  • John Porter Jr.
    John Porter Jr.

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!

Day 1:

Pre-workout: Take EPIQ™ STRYKE 30 to 60 minutes before your workout.

Strength:
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

Post-workout

Post-workout: EPIQ™ Isolate is the ideal choice to help repair muscles so they can come back stronger on your behalf.

Pre-workout: Take EPIQ™ STRYKE 30 to 60 minutes before your workout.

Day 2:

Strength:
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)
Stamina (Tabata):
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

Post-workout

Post-workout: EPIQ™ Isolate is the ideal choice to help repair muscles so they can come back stronger on your behalf.

Pre-workout: Take EPIQ™ STRYKE 30 to 60 minutes before your workout.

Day 3:

Strength:
Power Cleans 3, 3, 3, 3, 3 (progressively increasing weight each processing set)
Stamina (Tri-sets):
Push-Ups 12 reps
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
Plank 60-sec. hold
Medball Sit-up 15 reps
Mountain Climbers 40 reps

Post-workout

Post-workout: EPIQ™ Isolate is the ideal choice to help repair muscles so they can come back stronger on your behalf.

  • 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.
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