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 push presses, starting light and adding weight each set; 3x (chin-ups, dips) as fast as possible for 10 minutes, resting each minute.
100 burpees, without rest if possible.
Credit: Photograph by Brian Harkin
Hike or trail run for an hour or less.