How To Train For A Warrior Dash – Daddy Style



Emotionally draining. Grueling. Uncomfortable. Messy. Excruciatingly painful and yet, totally worth it! No, I’m not talking about childbirth, I’m talking about the ultra-adventurous obstacle course Warrior Dash. Leave the namsy-pamsy colors and bubbles of other 5Ks for your wife, this challenge is for dads.

Warrior Dash is headed to Michigan in July and I’ll be running alongside other brave dads (and a few moms, too), many of whom are looking to burn off the remaining sympathy weight. That shouldn’t be too hard considering we’ll be running 3+ miles with 11 obstacles scattered throughout to push us to our limits. Want to know when they’re headed to your city? Check here and register now before the price goes up.

Now that you’re all signed up, it’s time to start training. But how’s a busy dad to get ready for the biggest challenge he’s faced since the twins came down with the flu? Easy – just follow my DadFit regimen three times a week in addition to a few decent runs to get your endurance to a respectable level.

These exercises are designed to make you uncomfortable (just like you will be on the obstacle course) while also preparing the muscle groups you’ll rely on the most to complete the Warrior Dash. Bonus: you can still spend time with your kids!

The goal is to do as many reps as possible (AMRAP) with good form in one minute before moving on to the next exercise. Rest for thirty seconds in between exercises. Complete all exercises listed and you’ve completed one circuit. Do as many circuits as you can in 15 minutes for a killer DadFit workout sure to whip your butt into shape.

Army Crawl Through LEGOs (Shown Above): All mud runs require you to army crawl through or under something. Better get used to the pain now. This exercise is almost exclusively upper body strength movement that puts constant, unyielding pressure on your chest and arms. Make it through a ten foot stretch of colorful bricks and you can make it though anything.


Weighted Push Ups: You’ll need to increase your upper body strength to successfully conquer the Diesel Dome or the Great Warrior Wall. The most popular body weight exercise is just the thing you need to do the job. “If you do pushups correctly, you develop your scapular muscles and your rotator-cuff muscles to stabilize your shoulders.” says Michael Clark, C.S.C.S., a physical therapist and president of the National Academy of Sports Medicine.


Weighted Crab Walk: I realize you probably haven’t done this since you were the same age your kids are now, but the crab walk is one of many beneficial exercises that have long since been forgotten, despite how simple and fun it is. goes on to say, “Not only will it challenge your balance and agility, but you’ll also really work the hamstrings, glutes, abs, triceps, and shoulder muscles while doing it.” – exactly what you need to dominate the Pipeline.


Weighted Forward Lunges: Two of the most beneficial aspects of including lunges in your workout are increased core stability and increased balance, both of which come in handy should you face Mortimer’s Crossing, Teetering Traverse, or Two X Fall.


Swim in Your Kids’ Dirty Bathwater: Nothing can prepare you for the grossness and filth of Muddy Mayhem like taking a little dip in the bath after your kids are finished. Nothing.

By the time you’re done, all major muscle groups will burn like you’ve never felt before and you’ll be a well-toned leg up on the competition. Helmets up, dads!



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