We have been training for the Dragon Dash for several weeks now and as the race approaches, the intensity within the group has been lifting.
We are now at a stage where we are training every day, using a high intensity, low time formula. Training at the start was quite general, but now as we are getting closer, the exercises and time are starting to simulate the actual course.
Having a good look at the website, there are quite a few obstacles that will potentially cause some issues for the group. All 4 members of the group would be considered to have a “rugby” body frame and that might cause problems on such obstacles like the “Overhanging Wall” and Pyramid Climb”. The dodgy shoulders will be tested on “Monkey Bars” without a doubt.
However, this body frame does have its advantages. We will be able to make up precious time on obstacles such as “Flippin Rubber” and “Heavy Carry”.
I think that the course is better suited to a runners body type; long limbs, endurance based athletes who can gallop between obstacles and leap up the “Cargo Nets” and the “Incline Wall”. I think we may struggle to keep up with those guys and girls but we are just looking forward to pushing ourselves as hard as we can go.
Below is a workout that we do a few times a week, just so you get the feel of what we are doing :
Hurricane Workout
Section 1
30 Seconds treadmill sprint 20kmph @ 15 degree incline for 30 seconds
Jump Lunges for 30 seconds
Goblet Squat for 30 seconds
Repeat this twice with no break
One minute break
Section 2
30 Seconds treadmill sprint 20kmph @ 15 degree incline for 30 seconds
V Sits for 30 Seconds
Supermans for 30 seconds
Repeat this twice with no break
One minute break
Section 3
30 Seconds treadmill sprint 20kmph @ 15 degree incline for 30 seconds
Push Press for 30 seconds
Pull Ups for 30 Seconds
Repeat this twice with no break
Session over
12 minutes total.
