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.
5x3 push presses; 3x8 lunges with a 90-second rest between sets in plank position; 30 seconds hard and 30 seconds easy on rowing machine or bike for 10 minutes; 10 minutes easy rowing or biking.
20-minute swim, bike, or bag punching; 1 hour of yoga.
Carry two 5-gallon buckets of sand or rocks for 1 mile, preferably uphill; at every rest, do 25 squats, 20 sit-ups, and 15 push-ups.
Credit: Photograph by Brian Harkin
Hike or trail run for 75 minutes or less.