Obstacle Race Training at TNL Tampa

By Pete Williams

The dreaded farmer’s carry

TAMPA – We made it back to TNL Tampa for what I’ve been calling “Tough Mudder Training” ever since I showed up last summer at the CrossFit gym near Westchase.

Back then, TNL owner Eric Stratman took some traditional CrossFit workouts of the day (WODs) every other Saturday morning and interspersed 400-meter and 800-meter runs to make the workouts better simulate obstacle races such as Tough Mudder. After dealing with that torture all summer and fall, I had no problem with Tough Mudder and found such training to be one of the most effective, time-efficient workouts I’ve come across.

These days, TNL puts on such workouts every Saturday morning, though it’s closer to a traditional CrossFit WOD, with little running. This morning’s workout had just one 400-meter run, so I tweaked it for myself to more closely resemble the Tough Mudder training. Here’s what it looked like:

400m run
11 Burpees
40 pushups
400m run
40 wall ball (throwing 14 or 20lb med ball up 10-12 feet onto wall)
11 Burpees
400m run
40 tire flips
11 Burpees
400m run
40 ball slams (20 or 30lb balls)
11 Burpees
400m run
40 overhead walking lunges (25 or 45lb plate)
11 Burpees
400m run
200m farmer’s carry (45lb plates or lighter dumbbells/kettlebells)

Flipping tires is an incredible exercise for developing lower body power.

We’re especially fond of moves like the farmer’s carry, tire flips, and the walking overhead lunge. All of those develop power and endurance strength and if you can handle those you’ll have no problem making it through any obstacle race. I made it through this workout twice before time was called at roughly the one-hour mark. What an ass kicker.

Afterward, we filmed five fitness segments that will air every Sunday beginning next week, June 10, on ABC 28 here in the Tampa Bay area. (They’re always posted online shortly thereafter.) Thanks to Nichole Franklin of TNL and Sophia Zayfman for doing the heavy lifting.

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One response to “Obstacle Race Training at TNL Tampa

  1. Pingback: When White Goodman Buys Your Gym | Endurance Sports Florida

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