A New Level of Fitness: Race Day Stamina

Building Up to the Challenge

…this race based stamina session requires another level of fitness…

At Hybrid Athlete we prepare obstacle athletes to dominate their race by training race day stamina. These sessions are longer than most, lasting up to 2 hours.  The workout is intense, but completed at a conversational pace with focus on continuous movement over an extended period of time. Training in this manner will prepare the body to go harder, longer and recover faster. More importantly, the mind will be required to endure beyond perceived limits of ability, revealing how you respond to adversity.

While other circuit based, AMRAP or met-con workouts have their place in an obstacle race training program, this race based stamina session requires another level of fitness. For well conditioned athletes looking to ramp up their training, give this session a go…

Save 15% on Race Day Domination Program

Warm-up:

  • 2 Rounds
  • Jump Rope @ 60 seconds
  • 5x Bodyweight Squat
  • 5x Multi-direction Leg Swing
  • 5x Alternate Lunge (each leg)

Training:

  • 20-2, by 2*
  • Weighted Step-up**
  • Pull-up or Inverted Row***

Recover breathing and heart rate, then:

  • 3 Rounds for time
  • 12x Box Jumps
  • 24x Kettlebell Swings
  • Rest @ 30-60 sec (1-2 minutes after round 3)

3 Rounds for Time

  • 12x Burpee
  • 24x Weighted Sit-up
  • Rest @ 30-60 sec (1-2 minutes after round 3)

3 Rounds for Time

  • 12x Dumbbell Plank Row (6 each arm)
  • 24x Kettlebell or Barbell Deadlift-High Pull
  • Rest @ 30-60 sec (1-2 minutes after round 3)

2 Rounds

  • Isolated Squat hold @ 60 seconds
  • Farmers Carry @ 50 yards
  • Bear Crawl @ 50 yards
  • Run @ 200m
  • Rest 1-3 minutes

*When completing the first circuit, 20-2 by 2, you will be doing 20 weighted step-ups total or 10 each leg.  Followed by 20 pull-ups or inverted rows.  Next, repeat those exercises for 18 repetitions, then 16, decreasing by 2 each set until you complete 2 of each.  This is intended to be a grind, so stick with it.
**Add weight to the step-ups with a sandbag, weight vest, loaded pack, or by holding added weight.
***Pull-ups are intended to be strict form.  Do as many as you can until failure and finish with inverted row.

Joe VennareJoe Vennare is a successful entrepreneur and accomplished fitness professional. As the co-founder of Hybrid Athlete and Race Day Domination, Joe designs innovative fitness programming for endurance, multi-sport, and obstacle course athletes. As co-creator ofKettlebell Cardio, Joe presents instructional workshops for this nationally recognized kettlebell program and instructor certification. In addition to his professional pursuits, Joe is also a sponsored endurance athlete competing in triathlon, ultra-marathon, and adventure racing. Joe’s motivation to train and compete in endurance sports is fueled by a desire to test his physical abilities and mental toughness.

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