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.
4x4 push presses; 3x10 lunges with a 90-second rest between sets in side-plank position, 45 seconds per side; 3x (15 dead lifts, 90 seconds jumping rope) with a 2-minute rest between sets.
3-mile run; 1 hour of yoga.
2x (5 chin-ups, 12 push-ups, 15 walking lunges per leg, 24 sit-ups, 30 prisoner squats, 30 seconds jumping jacks) with a 3-minute rest between sets.
Credit: Photograph by Brian Harkin
Hike or trail run for an hour or less.