Obstacle racing demands total-body fitness – strength to push rocks and logs, flexibility, and agility to crawl under barbed wire and pull your body up ropes and over walls. This 10-week plan will get you race-ready for any obstacle event, from a Tough Mudder to a Super Spartan, with workouts that will never become monotonous. The plan calls for four workouts a week: strength training; sprint work and yoga (to increase joint mobility); push-ups, pull-ups, and strongman work with rocks and logs; and finally a long run or hike to build endurance – and get you across the finish line.
How to Do the Exercises
Front Squat: With a barbell on your shoulders, elbows pointed forward, and feet shoulder-width apart, squat as low as you can without curving your back forward.
Prisoner Squats: Perform the same motion as a front squat, but don't use a barbell and keep your hands clasped behind your head.
Push Press: With a barbell on your shoulders as if you were doing a front squat, bend your knees slightly, then straighten quickly while thrusting the bar overhead.
Reverse Lunge: Perform a standard lunge backward.
Plank: Lie down facing the floor with arms bent, elbows under shoulders. Straighten your body until your weight is supported by only your elbows and toes.
Plank Side Position: Lying on your side, keep your body straight while supporting your weight on only one elbow and one foot.
Dead Lift: Stand with a barbell on the floor in front of your shins, with your back straight and knees slightly bent. Bend over and grasp the barbell with your hands on the outside of your shins. Stand up, bringing the barbell to your waist.
Knees to Elbows: Hang from a pull-up bar with your arms bent to 90 degrees. Raise your knees until they touch your elbows, then lower slowly back down.