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.
3x8 front squats to push press with 90-second rest between sets; 5x5-minute rowing or biking fast with a 2-minute rest between sets.
5-mile hard run; 1 hour of yoga.
Holding the heaviest sandbag or rock you can, do 2x (20 squats, 30 step-ups onto a box or cinder block) with a 2-minute rest between sets; carry sandbag for 1 mile.
Credit: Photograph by Brian Harkin
Hike or trail run for 75 minutes or less.