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.
3 sets of 5 (3x5) push presses; 3x12 reverse lunges with a 90-second rest between sets in plank position; 30 seconds hard/30 seconds easy on a rowing machine or bike for 10 minutes; 10 minutes easy rowing or biking.
10 30-second sprints with a 1-minute rest between; 1-hour yoga class.
3x30 burpees, fast.
Credit: Photograph by Brian Harkin
Hike or trail run for an hour or less.