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.
3x6 front squats into push press, with 10 chin-ups during each 90-second recovery per set; 8x (20 seconds fast kettlebell swings, with a 10-second rest; 20 seconds fast knees to elbows with a 10-second rest; rest 2 minutes between sets).
30-minute swim or bike; 1-hour yoga.
3x50 burpees, with a 3-minute rest between sets.
Credit: Photograph by Brian Harkin
Hike or trail run for an hour or less.