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.
3x (10 front squats, 15 knees to elbows) with a 90-second rest between sets in plank position; 20 seconds jump lunges with a 10-second rest; 20 seconds ball-slams with a 10-second rest for 8 minutes.
5x30-second sprints, 4x60-second sprints, 3x120-second sprints with a 1- to 2-minute rest between; 1 hour of yoga.
Do 10 pull-ups and 2 push-ups, then reps of 9/3, 8/4, 7/5, 6/6, 5/7, 4/8, 3/9, 2/10; 2x (4 minutes of front squats into push press with a rock, log, or sandbag, alternating 20 seconds of work with a 10-second rest); rest 2 minutes between sets.
Credit: Photograph by Brian Harkin
Hike or trail run for an hour or less.