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.
5x5 dead lifts, starting light and adding weight each set; as many sets as possible in 20 minutes (100 skips, 15 box jumps, 8 clapping push-ups).
4x30-second sprints; 8x60-second sprints with a 1- to 2-minute rest between; 1 hour of yoga.
4x (15 push presses with a rock or sandbag, 8 pull-ups, 1-minute crawl).
Credit: Photograph by Brian Harkin
Hike or trail run for 75 minutes or less.