2020 Virtual Race Options

Captain Ranking (Easy):  

 

Run/walk ½ mile (0.5)

Tap Jacks - 1 minute (step one foot out to side as you bring hands overhead then the other alternating legs- not jumping involved)

Run/walk ½ mile (1.0)

15 Incline (on step or ledge) or knee push-ups

Run/walk ½ mile (1.5)

Single leg-leg lifts 10 each side & Crab walks (start on butt, lifting up to hands and feet move forwards or backwards 25 feet/steps

Run/walk ½ mile (2.0)

Squats (touching ground by your feet if possible) & Inchworms (place hands on ground walking out to plank position then back and stand back up, repeat 4 more times)

Run/walk ½ mile(2.5)

Step-ups (10 each leg) and triceps dips for 10

Run/walk ½ mile (3.0)

Plank for 30 seconds & wall sit for 30 seconds

Finish with 0.1 miles to your finish line!! (3.1~5k completed)

 

Major Ranking (Moderate): 

 

Run/walk ½ mile (0.5)

Jumping Jacks - 1 minute & 15 Pushups

Run/walk ½ mile (1.0)

Mountain climbers (30 seconds or 30 each leg forward) & Supermans on stomach (raising opposite arm and leg - 10 each side)

Run/walk ½ mile (1.5)

Double leg lifts 15 (laying on your back) & Crab walks (start on butt, lifting up to hands and feet move forwards or backwards 25 feet/steps

Run/walk ½ mile (2.0)

Squats Jumps (touching ground by your feet if possible then reaching overhead as you jump as high as you can) & Inchworms (place hands on ground walking out to plank position then back and stand back up, repeat 4 more times)

Run/walk ½ mile(2.5)

Walking Lunges (10 each leg) & Bear crawls (on hands and toes, move forward 25 feet/steps)

Run/walk ½ mile (3.0)

High plank on hands and toes (tapping one toe out to side then back then the other 10 each side) & wall sit for 1 minute.

Finish with 0.1 miles to your finish line!! (3.1~5k completed)

 

General Ranking (Difficult): 

 

Run/walk ½ mile (0.5)

Jumping Jacks - 1 minute & 15 Pushups (clap in between if you can)

Run/walk ½ mile (1.0)

Army crawl (on elbows and toes/knees) move 25 feet forward & Supermans on hands and toes (raising opposite arm and leg - 10 each side)

Run/walk ½ mile (1.5)

Flutter kicks 1 minute (laying on your back and alternate lifting one leg then the other - don’t touch leg down in between) & Crab walks (start on butt, lifting up to hands and feet move forwards or backwards 25 feet/steps

Run/walk ½ mile (2.0)

Burpees with Squats Jumps - 10 times (jump up, jump legs back to plank position, add a push-up if you can, jump feet back up then jump up off ground again) & Bicycle crunches for 1 minute.

Run/walk ½ mile(2.5)

Backwards/reverse Lunges (10 each leg) & Bear crawls (on hands and toes, move forward 25 feet/steps)

Run/walk ½ mile (3.0)

High plank on hands and toes (tapping one hand to opposite shoulder then the other 10 each then spiderman plank (bringing knee to elbow, keep hips low, 10 each leg) & wall sit for 1.5 minutes.

Finish with 0.1 miles to your finish line!! (3.1~5k completed)

FRANKENMUDDER 2020
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