If the name Beni Gifford sounds familiar, it should. Gifford led his team (The Comeback Kids) to victory on NBC’s premiere season of Spartan: Ultimate Team Challenge. He was also the captain of Team Dallas on Battlefrog’s League Championship, which aired on ESPN. And if that wasn’t enough, you’ll now be able to watch him on CMT as he competes on Steve Austin’s Broken Skull Challenge.
Off the small screen, Gifford has won fourteen races, with twenty-one podium finishes overall in just two years. That includes an undefeated record when competing in the Terrain Racing series.
Below you’ll find a workout that Gifford uses to train his body and mind to continue to perform, even after fatigue sets in and his muscles become tired. It helps with situations where your heart rate is high or your legs become heavy.
PART ONE
2-MINUTE RUN / 1-MINUTE SLED DRAG INTERVALS
Run for two minutes at an aerobic base effort. You should be able to carry on a conversation at this pace. Once the two minutes is up, do a one-minute sled drag at the same effort level. Alternate between the two until you reach thirty minutes. Once complete, perform an aerobic pace run for up to thirty minutes. You can adjust the time based on your level of fitness, but aim to hit at least ten minutes.
Pro Note: Part one is about getting your legs pumped and strained (sled pull) and going right back into a run. This teaches you to run with heavy legs.
Writer’s Tip: If you don’t have a sled to drag, go to your local hardware store and buy several feet of rope that is at least ¾”-1” thick (usually about $1-2 per foot). Then punch holes in a flattened cardboard box and thread the rope through. Stack as much weight as you can handle onto the cardboard box for your own homemade sled. Don’t worry if it doesn’t look pretty. It’s more about function over aesthetics, here.
PART TWO
BURPEES – 10/100 SUPERSET
Do a set of ten burpees at 90% effort, followed by 10/100 pull up/dead hang. Complete six total rounds. To perform the 10/100, start a timer and, with palms facing forward, immediately do one pull up. Then lower yourself into a dead hang. After ten seconds of dead hang, do another pull up. Repeat this until you hit 10 pull ups and 100 seconds or failure, whichever comes first. You must remain on the bar the entire time. The 10/100 is considered by OCR coach, Yancy Culp, as the Gold Standard for grip endurance and strength.
Pro Tip: Keep your transitions as short as possible from the burpees into the 10/100. This will help with your ability to tackle obstacles successfully without having to spend valuable seconds slowing your heart rate down before attacking. If you can’t meet the Gold Standard at first, don’t worry. You now have an easy goal to track so you can match the best in OCR.
Writer’s Tip: For the 10/100, use an interval timer app so you don’t have to keep your eyes on a stopwatch. These apps allow you to customize so that an alarm sounds every ten seconds, giving you the signal to do apull-upp.
Writer’s Note: Thanks to Beni for providing this workout. You can follow him on Facebook and Instagram.
Photo Credit: NBC, Terrain Racing, Beni Gifford and Savage Race
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Adam Gori
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