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23 of the Best Training Plan for Obstacle Course Race

Whether you are a beginner in ocr or training for a spartan beast, you need a workout plan. here are 23 free programs that you can use at home or the gym..

Obstacle course training plan

The best training plan must be tailored to your precise needs and goals. Also, every workout must be detailed, with the type of exercises, the number of repetitions and the duration. All of which can be efficiently followed through a weekly schedule. However, to find the best training plan, you must consider the following options.

Beginner + training plans

  • Intermediate + training plans

Advanced + training plans

What is a good training plan for obstacle race, how much time do you have before the race, would it be your first race, what kind of race have you joined, what do you want to improve specifically, the 5 training keys for ocr.

If you're searching for the best gear to train for an obstacle race and expecting to find a real review from a real runner. Check out this list I created of the top OCR training equipement.

Here's the best training program you can find for free on the internet. They are categories in difficulty levels: beginner, intermediate, advanced and elite.

28-Day Spartan 5k Running Plan

28-Day Spartan 5k Running Plan

From: Megan Beck at Spartan Race Type: Weekly training schedule Duration: 28 days Suitable for: Beginner Work on: Endurance & running Location: Outdoor Equipment needed: Running shoes Link: See training plan

Beginner 5KM obstacle course race

Beginner 5KM obstacle course race

From: BeMilitaryFit.com Type: Downloadable training schedule (PDF) Duration: 8 weeks Suitable for: Beginner Work on: Running and mobility Location: Home and outdoor Equipment needed: none Link: Download training plan

Couch to Sprint training plan

Couch to Sprint training plan

From: Spartan SGX Type: Downloadable training schedule (PDF) Duration: 5 weeks Suitable for: Beginner Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor, playground) Equipment needed: Sandbag Link: Download training plan

OCR training workout plan

OCR training workout plan

From: Endurelite Type: Downloadable training schedule (PDF) Duration: 4 weeks Suitable for: Beginner & intermediate Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Gym, home and outdoor Equipment needed: CrossFit gym equipment Link: See training plan

Spartan Training Guide

Spartan Training Guide

From: Shane Yost, Spartan trainer Type: Downloadable training schedule and workout plan (PDF) Duration: 5 weeks Suitable for: Everyone (Beginner, intermediate and advanced) Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor, playground) Equipment needed: Weights Link: Download training plan

Stadium Sprint Training Plan

Stadium Sprint Training Plan

From: Megan Beck at Spartan Race Type: Weekly training schedule Duration: 28 days Suitable for: Beginner, intermediate & advanced Work on: Complete workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor & playground) Equipment needed: Weights Link: See training plan

Spartan Workout of the Day

Spartan Workout of the Day

From: Spartan Race Type: Daily workouts in your inbox Duration: N/A Suitable for: Everyone (Beginner, intermediate, advanced, elite) Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor, playground) Equipment needed: Link: See training plan

minimal optimal obstacle training plan

The minimal optimal obstacle training plan

From: Grit Camp Type: Downloadable training worksheet (PDF) Duration: N/A Suitable for: Beginner Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor, playground) Equipment needed: Kettlebell Link: See training plan

Spartan Race Workout Plan

The Perfect Spartan Race Workout Plan

From: Laura Williams, MSEd, ASCM-CEP Type: Weekly training schedule Duration: 6 weeks Suitable for: Beginner & intermediate Work on: Strength, running, and mobility Location: Everywhere (gym, home, outdoor, playground) Equipment needed: none Link: See training plan

Mud Run Training Plan

The Ultimate Mud Run Training Plan

From: Mark Barroso, Spartan SGX coach Type: Weekly training routine Duration: 28 to 90 days Suitable for: Everyone's fitness level (Beginner, intermediate, advanced & elite) Work on: (Endurance, running, strength, grip, mobility) Location: Gym and home Equipment needed: CrossFit gym equipment (Kettlebell, medicine ball, barbell & weights) Link: See training plan

Train For An Obstacle Race With This 6-Week Plan

Train For An Obstacle Race With This 6-Week Plan

From: WomensRunning.com Type: Weekly training schedule & downloadable training schedule (PDF) Duration: 6 weeks Suitable for: Beginner Work on: Complete body workout (Endurance, running, strength, grip & mobility) Location: Home, outdoor and playground Equipment needed: park bench, pull-up bars Link: See training plan

Race day domination Obstacle race training program

Race day domination Obstacle race training program

From: HybridAthlete Type: Downloadable training schedule (PDF) Duration: 24 week Suitable for: Beginner & intermediate Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Gym & outdoor, playground Equipment needed: Kettlebell, jump rope, foam roller, barbell & weights Link: Download training plan

Intermediate training plan and more

1-Month Spartan Race Training Plan

1-Month Spartan Race Training Plan

From: Spartan Race Type: Downloadable training schedule (PDF) Duration: 4 weeks Suitable for: Intermediate and advanced Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor, playground) Equipment needed: Weights Link: Download training plan

4 Weeks To Get Spartan Race Ready

4 Weeks To Get Spartan Race Ready

From: Andrew Read, Coache at BreakingMuscle.com Type: Daily workout plan Duration: 4 weeks Suitable for: Intermediate & advanced Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Gym Equipment needed: Gym equipment Link: See training plan

6 Weeks Obstacle Course Training Plan

6 Weeks Obstacle Course Training Plan

From: Andrew Read, Coach at BreakingMuscle.com Type: Downloadable training schedule (PDF) Duration: 6 Week Suitable for: Intermediate & advanced Work on: Endurance, running, strength & grip Location: Gym Equipment needed: CrossFit Gym equipment Link: Download training plan

Conquer a Spartan Race: Training Plan

Conquer a Spartan Race: Training Plan

From: OutsideOnline.com Type: Weekly training schedule Duration: 16 weeks Suitable for: Intermediate and advanced Work on: Complete body workout (Endurance, running, strength, grip & mobility) Location: Gym and outdoor Equipment needed: Gym equipment Link: See training plan

Spartan 12 Week Training Plan

Spartan 12 Week Training Plan

From: Spartan Race Type: Downloadable training schedule (PDF) Duration: 12 weeks Suitable for: Beginner and intermediate Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Gym Equipment needed: Gym equipment (StairMaster) Link: Download training plan

Spartan Beast Training Plan

Spartan Beast Training Plan

From: Megan Beck at Spartan Race Type: Weekly training schedule Duration: 28 days Suitable for: Intermediate, advanced & elite Work on: Complete workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor & playground) Equipment needed: Weights Link: See training plan

Spartan Beast Training Program

Spartan Beast Training Program

From: Rob DeCillis, co-owner of Training for Warriors Long Island Type: Weekly training schedule Duration: 8 weeks Suitable for: Intermediate & advanced, elite Work on: Complete workout (Endurance, running, strength, grip & mobility) Location: Gym & home Equipment needed: Basic CrossFitGym equipment (Kettlebell, plyo box, pullup bar, barbell & weights) Link: See training plan

Super Spartan Training Plan

Super Spartan Training Plan

From: Megan Beck at Spartan Race Type: Weekly training schedule Duration: 28 days Suitable for: Intermediate & advanced Work on: Complete workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor & playground) Equipment needed: Weights Link: See training plan

10-Week Obstacle Race Training Plan

The 10-Week Obstacle Race Training Plan

From: MensJournal.com Type: Weekly training schedule Duration: 10 weeks Suitable for: Intermediate and advanced Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Gym, home & outdoor Equipment needed: Crossfit gym equipment Link: See training plan

2-month obstacle course race training plan

Ultimate 2-month obstacle course race training plan

From: Mark Barroso, Spartan SGX coach Type: Weekly training schedule Duration: 8 weeks Suitable for: Intermediate & advanced Work on: Endurance, running, strength & grip Location: Everywhere (Home, outdoor, playground & gym) Equipment needed: Pullup bar, heavy bucket See training plan: Week 1 , Weeks 2 & 3 , Weeks 4 & 5 , Weeks 6 & 7 , Week 8

8-week training plan

8-week training plan to demolish an obstacle course race

From: MuscleAndFitness.com Type: Weekly training schedule Duration: 8 weeks Suitable for: Advanced & elite Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Gym Equipment needed: Gym equipment Link: See training plan

First, a good training program for OCR will include a wide selection of exercises, that work your entire body. It can't be only about weight lifting or running.

Therefore, forget about the all-in-one gym machine, or the endless weight lifting and get ready to do circuit training. The circuit training includes a wide variety of exercise targeting different muscle groups.

Secondly, the number of repetitions or the amount of time you must perform the exercise is detailed in the plan. You'll precisely know what to do for each workout. The activities are group into categories and propose through a weekly schedule. Every day is a different workout, alternating strength, cardio, upper and lower body training. Plus, each week the volume and the intensity increase, until the day of the race.

However, finding the right workout plan is a daunting task, especially if you are a beginner. Before you pick any training plan, you must know what you need.

When choosing a training program, I always ask the same questions: how much time do you have before the race, what the type of event and what is your fitness level?

I recommend you read the following to get a better idea of what you need. After I will guide you towards the right training plan for you. I have personally searched the entire web and selected the best training program you can use for free.

The amount of training you'll cumulate before the race drastically makes a difference between finishing the race or dying on the course.

Obstacle racing is no joke, and even if no actual death as happens during such events, you should start training yesterday.

In general, it takes between 4 to 16 weeks of training before the race. However, depending on your fitness level, and goals, I would recommend starting your practice 6 months before the big day.

For my first mud run, I had 8 weeks to prepare, and I barely run half the time. The other half I was walking or catching my breath. As for my first Spartan Race (8 miles), I had 1 month to train, and I almost finished last.

In my experience, if you were to ask me how long does it take to prepare for a Spartan Race, I would suggest you start training right now if you want a chance to finish the race on your two feet.

If you are beginning, your goal is to train 3 to 4 time a week and increase the volume each week. As for the intermediate and more advanced athletes, your target should be 5 to 6 time a week.

Therefore, you must find a training schedule that maximize the time you have available and that correspond to your fitness level.

Training for a race we never did before, mean going out of our comfort zone and accepting that we might be a little bit out of shape. However, you don't have to be a beginner to feel like you are not ready for a race.

Before my first Spartan Beast (13 miles), I was as anxious like at my first mud run (3 miles). I remember the feeling of not knowing what I got my self into and severely doubting my capacities. Therefore, I decided to train 5 days a week to make sure I cross the finish line. Also, I showed up for training, even on the day that I had all the excuses not to exercise.

Put your anxiety away and start planning for success because you have the opportunity to achieve the extraordinary.

By failing to prepare, you are preparing to fail. - Benjamin Fraklin

My advice is to find a training programme that is challenging enough for your fitness level, and that you are confident in completing.

Did you signup for a 5K, an obstacle race or a mud run? Therefore, your training strategy should be aimed at getting ready for that specific race.

For a first Spartan Sprint, you'll have to follow a basic 5K obstacle course training plan. I know how hard is the Spartan Sprint, and it's not your Sunday jog around the block that will get you ready. You'll need to work on your strength and endurance.

Before picking a training plan, find out the quantity and type of obstacles you'll be facing, as well as the length of the race. From this information, you'll be in a position to precisely pinpoint the type of workout plan you'll need.

However, you don't need to run a marathon before running a marathon. Which means it's impossible to train in the same condition as the race, but you should find a workout routine that mimics the difficulties you'll encounter during the race.

During an obstacle race, you'll have to climb, crawl, run and lift heavy objects. Maybe you already know which one of those aspects you need to improve. Therefore, you should look for a training program that works on that particular deficiency.

Personally, it's my grip strength that I need to train more, especially If I want to perform on the monkey bars and the climbing rope. Consequently, I always make sure to include grip work in my training schedule.

Maybe you feel out of shape completely, and therefore, you should get a training plan for beginners that will guide you to the minimum viable fitness level for the race. Such workout program will include all kind of exercises that train every key aspect of an obstacle race.

Here are the 5 pillars of a good workout plan that will get you ready for any obstacle races such as Spartan Race and Tough Mudder.

1. Endurance

The most crucial aspect for the training must be your endurance. During the race, your legs will require lots of power to keep on moving and pushing up the hills. Also, your arms will be used to lift heavy objects or pulling yourself over an obstacle. On the day of the race, your body needs to be able to perform for an extended period. Therefore, the only number you should focus on is the duration of the training and not the weight or the speed.

Increase your muscle endurance by performing the maximum amount of reps, using compound exercises such as presses, deadlifts, and squats.

Another great tip to improve your overall endurance is to modify your everyday habits, such as taking the stairs, walking to work, get a standup desk, lifting heavy objects, etc.

When working out for an obstacle race, the second important key to your training is the running aspect.

First, you need to focus on the duration of your runs. As you get stronger, you can shift your focus on your speed. The goal is always moving forward, even if it means walking. Because the longer you stay on the course, the more tired you'll become, the more energy you'll consume and the less chance you 'll reach the finish line.

In your workout, make sure to include all running types, such as long run, sprint, and interval. This will condition your legs to the stop and go style of an obstacle race. Also, you need to practice in all kind of situation, such as trail, hills, downhill, sand, mud, and water.

By varying your running routine, you'll prepare your feet and legs for any difficult terrain you might encounter during the race.

3. Strength

Your strength will be tested, and you must be prepared to lift ridiculously heavy loads. Most strength obstacles during a Spartan race are between 40 to 90 pounds for men and 20 to 70 pound for women.

Therefore, during your workout, you should experiment with different types of weight and objects. Don't just use the practical weights with the comfortable handle, go for the oddly shaped objects with no handles.

For example, you could grab 2 bumper plates in each hand or carry your dumbells is into a 5-litter bucket until your hands burst in flames. Another excellent training equipment is the sandbag because you can take it in your hands, on your back, over your head, etc.

If you workout in a gym, do a rotation between dumbbells, kettlebells, and barbells. Also, try to combine the weight lifting with movement, because it works on stability and grip. For example, you can perform squats or lunges with your dumbbell press.

During an obstacle race, you'll need plenty of grip power to pull yourself over an obstacle. Therefore, you must include in your schedule the proper exercises that work on your grip. During a workout, there's two way to train your grip.

The first is be lifting, swinging and carrying weight. For example, kettlebell swings are great exercises because it works your strength, your core and your grip at the same time. Another great activity to include in your workouts is the framers carry, where you walk with heavy dumbells in your hands.

The other way to train your grip is with a pull-up bar. For example, you can perform a series of pull-up or simply practice hanging under the bar for a maximum time. However, the ideal equipment you could use is the monkey bars at your local park. If you don't have access to monkey bars, you can just use a pull-up bar and switch grips to mimic the movement you'll do under the actual bars. Your goal is to become comfortable supporting your body weight.

5. Mobility

Mobility training makes you stronger and more flexible, which is an excellent advantage for obstacle racing. You'll become flexible enough to move your body over the obstacles and finishes the race injuries free.

Again, ditch the gym machine, and work on your ability to perform full range movement in a controlled manner, without help from a piece of equipment. Also, consider attending yoga classes during your recovery days. Such activity will keep your body moving, while lightly stretching your muscles.

Your goals are to strengthen your joints and stabilizer muscles, which will allow you to perform movements on a broader range-of-motion.

Finding the right workout plan is critical, but you must also commit to your training. You are on the way to discover a new you, and once you meet your better version, you'll thank yourself for putting all the efforts.

You got this!

P.S. If you're searching for the best training equipement for OCR and hoping to get genuine advice from a real runner. You should check out this list I created of the top tools to train for an obstacle race.

I have picked these tools because I'd used them in different obstacle races and mud runs. Plus, I'd confirmed my selection with my fellow OCR runners. With all their insights and my own experience, I've built this list of the top training equipement.

Obstacle Ninja

Thank you for reading!

Hi, I'm the Obstacle Ninja, and I will share with you my tips on how to crush it at your next obstacle racing. Also, how to get your little ninja more active with obstacle course. Want to know more about me? Read my story!

Training equipment

The Most Effective Training Equipment for Obstacle Racing

Spartan Beast

How to Prepare for a Spartan Beast?

Obstacle Race Clothing Tips

This Is What You Need to Wear at Your Next Obstacle Race

Hi, i'm the obstacle ninja, and my passion is ocr (obstacle course running)..

My idea of the perfect weekend is to run a Spartan Race or Tough Mudder with my family. We love to run in the mud and challenge your self with the obstacle. My kids and I, we love to watch Ninja warrior and train for our next obstacle race or mud run. I will share with you my tips on how to crush it at your next obstacle racing. Also, how to get your little ninja more active with obstacle course.

Want to know more about me? Read my story!

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How to Train for an Obstacle Course Race in 8 Weeks

How to Train for an Obstacle Course Race in 8 Weeks

There are some basics when it comes to h ow to train for an obstacle course race :  You can expect to run, hike, crawl, jump, and climb your way through typically muddy, mountainous terrain.  Here’s exactly how to prepare.

Signing up for an obstacle course race can boost your motivation by giving you a date on the calendar for which to train. 

Obstacle course race training doesn’t just provide physical benefits like weight loss, improved balance, coordination, mobility, functional strength, and cardiovascular endurance, however. The sport also offers major mental and social benefits as you test your mental fortitude and compete alongside a global community of like-minded fitness enthusiasts.

Related: How to Do These 8 Great Core Strengthening Exercises

What to Expect From an Obstacle Course Race

Every obstacle course race is slightly different depending on location, event type, and terrain, but you can usually expect to complete anywhere between 3 to 31 miles of running and hiking and 20 to 60 obstacles. While some obstacles require pure physical strength, some are more skill based.

If you’re considering signing up for a Spartan race, here are a few obstacles you’ll face – plus how to train for them.  

1. Bucket Carry

The typical bucket carry obstacle requires you to carry a five-gallon bucket filled with rocks ( about 40 to 50 pounds for women and 50 to 75 pounds for men) around a loop (typically a quarter-mile) before continuing on the course. A staple of mountainous races, the loop usually involves a hill.

B arbell and/or dumbbell deadlifts prepare your lower back for the strain it will encounter during this unforgiving obstacle, and m achine back extensions and barbell good-mornings are also great moves to prepare your spinal erectors (the muscles that support your spine) for this core-centric obstacle.

2. Rope Climb

The Spartan Rope Climb is a staple obstacle, and it requires a combination of strength (particularly in your back and biceps), technique, and overcoming any fear of heights.

Inverted rows on a Smith Machine or TRX system help build your back up for this challenging obstacle, and you can simulate climbing a mud-slicked rope by looping a towel over a pull-up bar and hanging for as long as you can. However, the best practice is to find a gym with ropes and climb them.

Related: Every Obstacle You'll Face at a Spartan Stadion Race (+ How to Train for Each)

Like monkey bars, rigs are tall metal structures equipped with all sorts of hanging objects you’ll have to grab one-by-one to get across.  Many rigs feature gymnastics rings, ropes, frayed nylon, baseballs – any combination of objects that’ll absolutely torch your forearms as you try to hold on.

Practicing the monkey bars at your local park or walking your hands side-to-side while hanging from a pull-up bar can help you prepare for any unknown rigs at your next obstacle course race . 

4. Barbed Wire Crawl

Nearly every obstacle course race  includes some type of low-crawling obstacle. Practicing army and bear crawls at the gym will prepare you to move quickly and efficiently while low to the ground. And because this movement requires solid hip mobility, incorporate side lunges and wide mountain climbers to prepare your hips for the course’s demands.

8-Week Obstacle Course Race Training Plan

Training for an obstacle course race will ideally include a combination of the following 10 training modalities and practices.

1. Strength

2. high-intensity interval training (hiit), 3. core and lower back, 4. plyometrics, 5. full-body endurance, 7. grip strength, 8. pulling/flexing, 9. active recovery.

If you’re ready to train for an obstacle course race, follow this training plan to cross the finish line in eight weeks.

obstacle course race training plan

Related:  The 2024 Spartan Race Schedule: Dates, Details, Venues, and More

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Top 10 Insane Obstacle Course Workouts

Top 10 Insane Obstacle Course Workouts

In case you hadn’t noticed, obstacle course races and mud runs like the Spartan, Tough Mudder and Warrior Dash are sweeping the nation. From 20,000 participants in it’s 2010 debut year, the Tough Mudder logged nearly 700,000 participants in 2013. With 350,000 participants in 2012, 60+ events in 2013, and featuring over 100 events in 2014, Reebok Spartan Race is one of the fastest growing events in the world.

O bstacle racing is a sport in which, traveling on foot, you must overcome various physical challenges. Obstacles include, but are not limited to, climbing over walls, carrying heavy objects, traversing bodies of water, crawling under barbed wire, and jumping through fire.

With a history of heavy military influence, it’s no surprise that many obstacles are similar to those used in military training. But other obstacles are unique to obstacle racing and test endurance , strength, speed, mobility, and mental toughness. Races vary in both distance and challenge level, combining trail running, road running, and cross-country running in distances ranging from 1 mile arena sprint events to 26.2+ mile “death races”!

When you train for an obstacle race, you not only build full body fitness that allows you to hoist heavy sandbags over your head, but you also build the mobility to crawl under barbwire, the resilience to dive into cold mud pits, and an overall uncanny ability to conquer the unknown and withstand just about anything that gets thrown at your body.

In this article, you’re going to get 10 slightly insane obstacle training workouts that will spice up your workouts like nothing else, and completely redefine the way you train. You don’t need much equipment for these – just some heavy stuff and the willingness to tolerate physical discomfort. Ready? Let’s jump right in. If you can tackle a few of these a week, you’ll be ready to race obstacle courses – or at least be a helluva lot tougher.

Top 10 (Slightly Insane) Obstacle Course Training Workouts

Obstacle Course Workout #1: Butt Burner

A simple workout that requires just you and your body.

  •  400M walking lunges
  • Run max distance for 5 minutes
  • 400M walking lunges
  • Run max distance for 4 minutes
  • Run max distance for 3 minutes
  • Run max distance 2 minutes
  • Max distance run for 1 minutes

Obstacle Course Workout #2: Battle Rounds

Perfect when you have one set of dumbbells and you want a lung-sucking workout that includes some significant load lifting.

Preferably wearing Elevation Training Mask, do 3-5 rounds for time of:

  • 50 leg levers
  • 40 mountain climbers
  • 20 kettlebell or dumbbell swings
  • 10 dumbbell manmakers (40lb men/25lb women)

Obstacle Course Workout #3: The Running Bear

It’s called the bear because it feels like you have a bear on your back. Enjoy that feeling.

  • Do 10 Bear complex using 95lbs for females or 135lbs for males. Then run 1 Mile.
  • Then 8 Bear Complex, followed by running 800M.
  • Then 6 Bear complex, followed by running 400M.
  • And finally 4 Bear Complex followed by 200M and a final 2 Bear Complex.

Obstacle Course Workout #4: Sandy Stairs

All you need for this is something heavy to carry and a flight of stairs. You get to work your core during your “rest periods”.

  • Find a flight of stairs, preferably 3-5 flights
  • At bottom of stairs, do 5-10 sandbag , rock or dumbbell clean and jerks (here’s how to make your own sandbag)
  • Carry sandbag to top of stairs. Carry sandbag back down stairs.
  • Set sandbag down and hold plank position for 60 seconds.
  • Repeat for as many rounds as possible in available time.

Obstacle Course Workout #5: Row Your Boat

Top 10 (Slightly Insane) Obstacle Course Training Workouts

Don’t have a rowing machine? Then use a bike. But double the distance if done on a stationary bike.

Row 1000m, rest 2 minutes, row 800m, rest 90 seconds, row 600m, rest 60 seconds, row 400m, rest 30 seconds, and finally row 200m for an all out effort. Finish by hopping off the rowing machine for 30 burpees.

Obstacle Course Workout #6: Hotel Room Workout

I travel a ton and do body weight workouts like this quite a bit. I’ve also done similar workouts (without the cold shower of course) in airport terminals, parks, etc.

As many rounds as possible of:

  • 10 lunge jumps per side
  • 20 box jumps onto bed
  • 25 chair dips
  • 30 jumping jacks

Finish with a 2-5 minute cold shower

Obstacle Course Workout #7: The Wrestler

You’ll feel like you’ve been in a wrestling match after this one.

Complete 3 rounds of:

  • 30 squat tosses with sandbag
  • 10-30 pistol squats each leg
  • 10-30 pull-ups
  • 5 rope climbs

Obstacle Course Workout #8: 5×5 With Sprint Finisher

very good combination of strength, speed and muscular endurance. 5 sets of 5 reps of:

  • Shoulder Press
  • Power clean

Finisher: 10×30 second sprint at 8-10mph on 8-10% incline

Obstacle Course Workout #9: Hotel / Stairs Workout

very good option for when the hotel gym is crappy.

  • Run one flight of stairs one step at a time. Stop on landing for 20 second isometric squat.
  • Run next flight of stairs two steps at a time. Stop on landing for 20 push-ups.
  • Run next flight of stairs by box jumping as many steps at a time. Stop on landing for 20 mountain climbers.
  • Repeat for as many flights as possible.

Obstacle Course Workout #10: The Stairmaster

If you really fancy yourself as fit, try going from 5 to 1 minute, and then back up.

  • 5 minutes hard stair climb, 100m walking lunges with 40lb dumbbells
  • 4 minutes hard stair climb, 100m walking lunges with 40lb dumbbells
  • 3 minutes hard stair climb, 100m walking lunges with 40lb dumbbells
  • 2 minutes hard stair climb, 100m walking lunges with 40lb dumbbells
  • 1 minutes hard stair climb, 100m walking lunges with 40lb dumbbells

Want over a hundred more workouts just like this? You can get them, along with Onnit’s Unconventional Guide To Obstacle Course Training, a complete 12 week nutrition plan from Ben Greenfield, obstacle how-to training videos with top Spartan athlete Hunter McIntyre, a guide to making your own backyard obstacles, top-secret interviews with the world’s top obstacle racing athletes and much more! Just head over to https://www.ObstacleDominator.com.

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Top 12 Exercises to Prepare For An Obstacle Course Race

Have you done an obstacle course race yet?

If yes, your endurance, strength, agility, and mental grit are challenged.

No matter what race you choose (check out the Top 5 Obstacle Course Races ), you’ll probably jump over walls, climb ropes, crawl through mud, hoist weights, and carry heavy objects uphill.

You can’t train with only only traditional exercises to do your best.

Instead, you have to get creative with your workouts, focusing on full-body movements that increase your power, flexibility, stability, and grip strength.

The 12 exercises below will load your body in many ways to build a solid core.

At the same time that you build endurance, you will develop total-body strength.

Are you ready?

1. Double Kettlebell (Or Dumbbell) Front Squats

Goblet squats are an excellent exercise to build leg strength and core stability. This exercise will help you flip tires, and lift and carry cement balls (or other heavy objects). You can perform this exercise using a kettlebell or dumbbells.

Instructions : Stand with your feet about shoulder-width apart, and slightly turned out. Holding the weight at your chest, get tall through your spine and pack your shoulders. Keeping your chest tall and core tight, bend your knees and bring your hips down towards your heels. Make sure to track your knees over your 2nd toes (don’t let your knees collapse in). Inhale as you pull your hips down, and exhale as your drive through your feet to stand tall again.

2. Cliffhanger Pull-ups

Rather than a typical overhand pull-up, you’re going to perform a narrow-grip pull-up with staggered hands. In most obstacle races, you’ll have to climb up ropes, traverse ropes, jump over walls, and cross monkey bars. This means you need to be strong enough to hold and pull up your own body weight, usually with an asymmetrical grip.

Instructions : Using a pull-up bar, you’re going to place your right hand in front of your left, with both palms facing into the mid-line. Hang from the bar, keeping your shoulders packed away from your ears. Perform a pull-up bringing your head to the left side of the bar, then lower back down to the start. Now do a pull-up bringing your head to the right side of the bar. Continue to alternate sides. On your second set, place your left hand in front of the right.

3. Plank Kettlebell (or Dumbbell) Drag

Having a strong, stable core will help you conquer so many obstacles – crawling under barbed wire, crossing a cargo net, walking across rope ladders, etc. The plank kettlebell drag will not only build your core endurance, but also anti-rotational strength. The key is to keep your shoulders and hips square as you drag a heavy weight underneath you.

Instructions : Start in a high-plank position – hands on the ground, arms fully extended, and feet about hips-width apart – with one weight outside of your right hand. Get long from head to heels. If you’re doing plank correctly, you should be able to draw a straight line through your head, shoulders, hips, and heels. Maintaining this strong position, reach your left hand underneath your body to grab the weight and drag it along the floor to the outside of your left shoulder. Then plant your left hand, and reach your right hand underneath you to drag the weight back to the right. Keep going, and don’t let your hips or shoulders dip or twist.

4. Kettlebell (or Dumbbell) Suitcase Carry

You’ll probably face an obstacle that requires you to balance, whether that means crossing a balance beam, hopping from post-to-post, or walking across a rope bridge. Your ability to maintain stability is crucial. That’s your focus here. To make this exercise more challenging, step one foot right in front of the other, as if you were walking on a tight rope.

Instructions : Choose a moderate- to heavy weight, and hold the weight in your right hand. Stand tall with your shoulders and hips square, shoulders packed, and core tight. Step your right foot directly in front of your left without letting the weight pull you off-center, and without leaning to the right. You should feel your core working hard to stabilize your spine. After 30 seconds, switch hands and repeat.

5. Heavy Cable Lift

Being able to generate rotational power is hugely beneficial. One obstacle that challenged a lot of people in the Sacramento Super Spartan was dragging a cement block attached to a chain up a muddy, rocky hill, and then back down again. There’s a good chance you’ll have to pull or drag a tire, or some other heavy object.

Instructions : Using a cable machine, select a heavy weight that you can lift with good form. Set the anchor low. Stand sideways with your left shoulder next to the cable machine, holding the handle in your left hand, covered by your right hand. Start facing forward, then pull the cable diagonally upwards toward the upper right as your pivot your feet and hips. Control the weight back to center, and repeat.

Burpees are the bread-and-butter of a lot of obstacle races, but especially Spartan Races. If you miss an obstacle, you get 30 burpees. Sometimes burpees are part of an obstacle, and sometimes burpees ARE the obstacle. Don’t you think it’s a good idea to get really efficient at doing burpees?

Instructions : Start standing tall, then squat down to bring your hands to the floor. Jump your feet back into a plank position as you lower yourself down into a push-up. Press out of your push-up and then jump your feet forward towards your hands. As soon as your feet touch the ground, jump up into the air. Land softly, and repeat – hands down, jump back, push-up, jump-forward, and jump up.

7. Single-arm Kettlebell (or DB) Walking Lunges

Unilaterally loading your body during walking lunges will challenge your legs, glutes, and core in a whole new way. This exercise will help you keep your balance when crossing balance beams or hopping from post-to-post.

Instructions : Select a moderate- to heavy-weight, and hold it in your right hand. Stand tall with your shoulders packed and core tight. Step your right foot forward, bending both knees down to about 90°. Then drive through your legs to step your left foot forward and lunge down. Continue your walking lunges without letting the weight pull you off-center.

8. Plank Crawl

Can you guess what this exercise prepares you for? – Crawling under barbed wire. Yes, the barbed wire is sharp. And you’ll want to keep your body low to the ground while moving efficiently forward. You’ll get muddy and feel your arms, legs, and core burn, but practicing the plank crawl will help you beat this obstacle without a scratch.

Instructions : Start in a plank on your forearms. Keep your body long from head to heels, and your core tight. Crawl your right arm and your left foot forward, then the left arm and right foot. Keep crawling until the time is up. Don’t let your knees, hips, or head drop down.

9. Hanging Oblique Raises

When you have to jump over a tall wall, climb straight up a rope, or cross the monkey bars, you’ll be glad you did this exercise. Hanging oblique raises strengthen your grip while building your core control.

Instructions : Hang from a pull-up bar with an overhand grip. Pack your shoulders, bringing your shoulders away from your ears. Start with your legs hanging straight down. Maintaining stability in your upper body, bend your knees and raise them towards your right tricep. Lower your legs back to the start with control, then bring your knees towards your left tricep. Continue alternating sides until you’ve completed the prescribed number of repetitions. Don’t swing your legs! You want this movement to come from the strength of your core, not from velocity.

10. Box Jumps

In some races, you’ll have to jump over a wall of fire. In others, you’ll be required to jump over logs, or even walls. In order to overcome these obstacles, you’ll need enough power in your legs to get some serious height. That’s where box jumps come in. You can either train this exercise for max speed, or for height. I recommend focusing on height.

Instructions : Choose a tall box that you know you can safely jump onto. Start standing tall facing the box. Squat down, and then drive powerfully through your legs while driving your arms to land softly on top of the box in the squat position. Make sure to land with soft joints, and drive your knees towards your 2nd toes. Don’t let your knees collapse in. Initially, I recommend stepping down. As you build your technique, you can jump down, making sure to cushion your landing with soft knees. Reset in your start position, and then jump back onto the box.

11. Inverted Rows

To prepare yourself to climb an inverted wall out of a muddy water pit, or traverse across a hanging rope, you’ll want to increase your horizontal pulling strength. The inverted row does just that. To make this exercise easier, don’t lean back as far. For a greater challenge, place your feet on an elevated surface.

Instructions : Holding onto a squat bar or a suspension training system (like TRX), step your feet forward so that you’re leaning back. Keep your hips lifted by engaging your glutes and squeezing your abs. Pull your chest towards the bar while keeping your body in a straight line. Lower yourself back to the start position with control. For a greater challenge lean further back, or elevate your feet on a box or bench.

12. Resistance Band Sprint-in-Place

The hardest obstacle in the race might just be the steep, relentless hills. Practicing resisted sprints will build your hamstring and glute power, so you can charge the hills and beat the fatigue.

Instructions : Attach a super band to a solid anchor point. Step into the band so that it’s against the front of your waist, and take a few steps forward. Leaning slightly into the band, begin “sprinting”. You won’t go anywhere, since the band will be holding you in place. Pump your arms and drive your legs as fast as you can, with control.

Obstacle Course Strength Workout Example

Here’s an example of how you can combine some of these exercises into a workout:

Complete 3 rounds of each circuit. Rest for 30-60 seconds between each round.

Obstacle Course Workout Plan Tips

To properly prepare for an obstacle course race, you’ll want to include both running and strength training. The distance of your race will determine how much endurance you want to build. For example, several races are only 3-4 miles, while others can be upwards of 12-14 miles. Whatever the distance, plan on running 3 times per week.

If you’re new to obstacle course races, or to running in general, I recommend starting with a 3-4 mile course. If you’re an avid runner who’s participated in a variety of road races, ranging from 5-Ks to half-marathons, then challenge yourself with a longer course of 8-10 or 12-14 miles.

Don’t underestimate the importance of building your aerobic base. I can’t tell you how often I’ve seen people crying mid-course. You’re going to face steep uphills and downhills, uneven terrain, rocks, tree branches, and mud. But the hills are what get people. The more you can include hills in your running program, the more prepared you’ll be on race-day. If possible, include one tempo/speed day, one hill day, and one long run per week.

Be Prepared to Conquer the Race

To do well in an obstacle course race, you’ll want to train for at least 3-6 months ahead of time (depending on the distance of the course). Perform these strength workouts in between your running days for best results. If you try these out, let me know what you think! What are your favorite exercises to train for obstacle races?

Additional Resources:

1. Spartan Race 2. Tough Mudder 3. Savage Race 4. BoneFrog Challenge 5. Rugged Maniac

About the Author - Kristin Rooke, CPT, HHC

Kristin is a certified personal trainer who takes an integrated approach to fitness. She received her Bachelor's Degree in Exercise and Sports Studies and Sociology at the University of California, Santa Barbara, has a background in yoga instruction through YogaWorks, and studied holistic nutrition at the Institute for Integrative Nutrition.

Amazing article, Kristin. Love the exercise demos and you include some exercises that are very effective but many people may not have done before.

Good for my knowledge as a basketball coach

Glad you found it useful!

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8-Week Obstacle Course Training Program

Preparing for an obstacle course race requires a comprehensive training program that will improve your strength, power, muscular endurance, aerobic capacity and anaerobic capacity. The 8-week program below will accomplish those goals.

This 8-week training program calls for four workouts per week. Each session will challenge you in a different way to prepare you for the various sprints and obstacles you will face during the race.

Train hard for four days, and focus on recovering during your off-days, which should include foam rolling and light mobility work. Train hard and train smart.

Day one is a strength day in the weight room. Getting stronger sets the foundation for improving your other fitness attributes and ensures that you will have the strength to complete any obstacle.

Day two  challenges your anaerobic system. In the first four weeks, you will perform Hurricane training, which is derived from the Training for Warriors System . It will improve your ability to sprint and execute short bursts of strength and power, and will even enhance your aerobic system.

Day three is a trail running day, so you can train in the same environment as a race. This will improve your long-duration endurance and prepare you for the ever-changing terrain. It also calls for intermittent bodyweight exercises to simulate random obstacles scattered throughout the course.

Day four  builds muscular endurance via density training. During an obstacle course race, your entire body will begin to fatigue, eventually slowing you down. The density day will prepare your muscles to be used over and over again.

The Obstacle Course Workout

obstacle course workout

  • 5 Tips to Survive an Obstacle Course Race
  • 3 Unconventional Obstacle Race Training Drills
  • How to Prepare for the Spartan Race and Other Mud Runs

Photo: wickedmuddy.com

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obstacle course workout

1. Step-by-step how to do Obstacle Course

2. how to perform obstacle course. follow these instructions..

obstacle course workout

3. About Obstacle Course

- Series of varied movements and challenges - Enhances agility, coordination, and cardiovascular fitness - Improves overall fitness

4. Benefits of Obstacle Course

Here are some potential benefits of performing this exercise:

- Enhances agility, coordination, and cardiovascular fitness - Improves overall fitness - Adds variety to workouts

5. FAQ on Obstacle Course

Create a course with various challenges, such as cones to weave through, hurdles to jump over, and objects to step on.

Improves agility, cardiovascular fitness, coordination, and provides a dynamic and engaging workout.

Yes, tailor the obstacles to your abilities, gradually increasing difficulty as you progress.

The duration can vary, but aim for 20-30 minutes, adjusting based on the intensity of the challenges and your fitness goals.

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Obstacle Race Training: 10 Workouts To Defeat Any Challenge

If you're in it to win it, you need obstacle-specific training. Obstacle races test you in ways you can't predict, but these workouts will help you prepare for anything!

Obstacle races present unique pitfalls designed to exploit your weaknesses and leave you face down in the mud. To win the war, you need to crush these battles.

Practicing the actual obstacles can help you prepare, but no amount of practice can mimic race day's toxic combination of fatigue, adrenalin, and mud. Instead, try unique workouts that target the specific movements and skills you need to overcome an obstacle, while also maximizing your overall stamina and coordination.

obstacle course workout

You don't have to give up your regular fitness routine to incorporate obstacle race training. Instead, you can add individual obstacle-specific workouts to your existing program. Start by focusing on 2-or-3 obstacles. On Mondays, add the Balance Beam workout to the end of your regular routine. Mix in the Haul & Carry workout on Wednesdays, and set aside Saturdays for the Hill Climb workout. If you don't have an existing fitness regimen or want to set aside a few months to focus all your energy on your upcoming obstacle race, you can adopt a more comprehensive approach: divide the workouts into days of the week and attack them all.

When you adopt my obstacle-specific training program, focus on obstacles that are particularly challenging for you. If you can crush the balance beam workout, skip it and incorporate one of the other workouts that are much more difficult for you.

I run an obstacle-race-specific training website, ConquerAnyCourse.com , and my upcoming book, The Obstacle Race Training Bible: The #1 Resource To Prepare For & Conquer Any Course! will be published by Penguin/Alpha in December, 2012. In the meantime, I'm here to share my expertise with you in this article.

Lunge 'Til You Drop

To do well on the balance beam, you need to master your body's stabilization mechanisms. Good balance ultimately comes down to training your abdominal muscles and central nervous system to stay upright while moving. Lunges are a great way to train these skills.

While lunging, never squat so low that your back knee touches the ground. Also, stabilize your hips when you're in the lunge, particularly when adding upper body movements. Finally, practice keeping your head upright and your eyes pointed forward throughout the exercises—no looking down at the ground. On the beam, one downward glance could jeopardize everything.

You can split this workout into sections and do sets of 10-12 until you complete 50 repetitions. It really doesn't matter what the set structure is, as long as you do 50 reps of each type of lunge. By doing 150 reps of lunges, you're putting your abdominal muscles under stress for an extended period of time, which is exactly what you need to navigate a wobbly beam spanning a pit of mud or chilly water.

For best results, carry dumbbells or hold a barbell across your shoulders for each type of lunge. Train along a track or a sidewalk, where you can move from one lunge to the next without stopping.

obstacle course workout

Because tissue elasticity plays such a crucial role in lunges, always stretch before doing these exercises. Spend ten minutes stretching your calves, anterior thighs, abductors and adductors, glutes and hamstrings. I recommend a dynamic stretching protocol, where you actively stretch and release rather than stretch and hold. The active movement will add flexibility to muscle and connective tissue and will initiate stimulation of the muscle fibers. Static stretching helps your muscles relax—which is the last thing you want just before this workout!

The following exercises will help you prepare for the balance beam obstacle on any race course. Once you've mastered these exercises, you'll be able to master the beam.

Grasp light dumbbells or weights with each hand. From a standing position, extend a leg to one side, squat down low (keeping your body weight in your heels), and hold the position for 2 to 3 seconds. While in the squat, gently twist your core back and forth or raise the weights above your head and back down to perform a shoulder raise. Raise yourself back up to a standing position and repeat.

Start from standing while holding weights, and step either forward or backward and perform a lunging motion. Hold the motion for 2 to 3 seconds and do gentle twists or shoulder raises.

Start from a standing position, but this time twist before lunging. Imagine your hips as the center of an X with your arms and legs forming the arms of the X. Twist in the opposite direction each time.

obstacle course workout

Get Low For The Cargo Net

Climbing or crossing a giant net made out of rope may look like kid stuff, but cargo nets take a toll on your entire body. The bigger the net the more difficult, especially on flimsy nets positioned horizontally or at a low angle (the more vertical the net, the easier it is to climb). Every time you or someone else on the web moves, the whole thing sways and jiggles—I call it the "waterbed effect." If you're not careful, you'll expend more energy and time clinging to the rope than crossing it.

obstacle course workout

To conquer the cargo net, you need to do exercises that engage every muscle in your body. You need to learn how to maintain your balance while continuously shifting your hands and feet to make forward progress.

I recommend performing this workout in a relatively padded location. If you can't find one, wear knee pads instead. Do all of these exercises at a fast pace with quick, controlled movements. If you're new to this style of training, start slowly and increase your pace as you get the hang of it.

Do some light cardio to get the blood flowing and your joints and tendons ready for bursts of action.

  • Place a pair of dumbbells on the floor. Get down in a sumo stance, dipping your butt low and putting tension on your thighs and glutes. The deeper you squat, the more endurance you build in your legs.
  • While maintaining the low sumo squat, circle the dumbbells by doing side lunges.
  • After each 10 seconds of lunges, drop down to the floor and do a dumbbell pushup. After the pushup, do one dumbbell back row per arm, and then do another pushup. This sequence of exercises keeps your upper body muscles engaged during the circle squats.
  • Return to the sumo squat position, and continue circling the dumbbells. Do this for one minute, then rest for 25 seconds. After your rest repeat for another minute, take a 40 second rest, and then do the rotation one last time. All told, you should do three minutes of this exercise.

Carry The Fire

When it comes to training for the haul and carry, you want to develop power. Just as importantly, you need to take measures to reduce the risk of injury to your lower back, hips, and pelvic area. You can do this by strengthening those areas while also practicing proper technique for lifting and carrying heavy objects.

I recommend minimizing the rest period between sets in this workout. On race day, you'll feel the difference in the form of extra strength, endurance, and explosive power.

Make sure you pay special attention to stretching your hip complex to reduce tightness. Kneeling, standing, or supine hip flexor stretches are great ways to hit those tight hips, as are yoga poses like butterfly or pigeon pose.

obstacle course workout

The following exercises will help you train for the haul and carry. They're designed to build power, strength and stamina.

Hold the weight plate close to your chest at the nipple line to reduce the stress on your lower back. With your core flexed tightly, lower into a squat and then raise yourself up. At the top of the squat, raise the plate over your head and then lower it down between your legs. Keep your back stiff and straight, your head up, your weight in your heels, and your core engaged. Also, try to keep the plate close to your body as you raise and lower it. Lower yourself back down into the bottom of the squat.

From a standing position, go into deep side or front lunges while holding a weight plate. At the bottom of each lunge, twist your torso back and forth. Don't swing the weight; instead, move it purposefully by engaging your frontal and oblique abdominal muscles.

Lie on your back with your hands grasping the weight above your chest. Raise your arms and extend the plate as far back above your head as your arms can reach. Simultaneously lift the weight and your legs from the floor and bring them together above your chest. Slowly lower your feet and the plate back to the start position, but don't let your heels or the plate touch the ground. For a greater challenge, place a dumbbell between your feet.

obstacle course workout

Sprint For Hill-Climb Success

No single exercise can prepare the central nervous system and musculature for the challenge of bounding up steep hills. Instead, you need a routine of compound exercises that includes mountain climbers, bodyweight squats, and sprints.

Do a brief warm-up of jumping jacks, slow jogging, or jumping rope.

Sprints

Mountain Climbers

obstacle course workout

Hop To The Top!

To really haul ass over the hurdles, you need a combination of dexterity and explosive lower body bursts. The ideal training program combines agility drills and endurance exercises. Agility drills train you to be light on your feet and to quickly and safely change directions. Combine agility with stretches of jogging, tuck jumps, and sprints, and your body will be ready for any kind of hurdle!

If you have access to a track, use it for this workout. If you don't, anywhere with a long stretch of grass or pavement will do. Use cones, chalk, rocks, or other objects to mark the agility drill area.

Be sure to stretch and drink lots of water before doing this workout.

Tuck Jump

After sprint workout, perform the following agility drill.

  • Mark off four corners of a square; markers should be three feet apart. (If you're taller, square should be bigger.) Place another marker in the center of the square.
  • Start in the middle of the square and hop, with your feet together, to one of the outside markers. Immediately hop back to the middle and then hop to a different corner of the square.
  • Perform 25 to 35 hops.

Hang On To Win

When you're staring down a long set of monkey bars and time is on the line, you not only need strong arms and back muscles, but overall muscular endurance as well. A lot of people prepare for monkey bars by doing lat pull downs and barbell curls, but that's not enough. You need exercises that demand endurance, build lean mass, and increase your cardiovascular system's ability to deliver quick, controlled movements.

Because this exercise is so challenging, I don't recommend doing sets. Instead, choose a reasonable number of reps and try to reach it. For beginners, try doing 25 as quickly as possible. If you're more athletic, shoot for 50 reps.

To achieve best results, change your grip with each rep. Start out with the military overhand grip, then switch to an underhand grip, a staggered grip, and a wide grip. For extra hand and wrist endurance, hang from pull-up bars and walk your hands laterally, one hand over the other.

Do a short jog and be sure to stretch your lats.

  • From a standing position directly beneath the pull-up bar, jump up and power your upper body as far above the bar as possible. For most people, the bar will be slightly below the chin. Hold this position.
  • Bring your knees into your abdomen and lower them back down, repeating the motion as many times as you can. Keep your lower abdomen engaged the entire time. Once you're done with knee raises, drop down to the ground—that's one rep.

Jump Around!

obstacle course workout

Often, the stumps are wobbly, requiring superhuman stabilizing skills to stay upright. This obstacle can be particularly taxing on your calves. An obstacle like the stump jump demands an equally challenging training regimen.

For an extra challenge, do multiple box jumps in rapid succession. For even more fun, use light dumbbells to add some resistance to your hand raises.

  • Burpee to Box Jump: 5 sets of 8-10 reps, 20-40 second rest period
  • In the middle of your burpee (while you're in the plank position), lift one hand and the opposite leg from the ground, and balance for 5 seconds. Repeat with the opposite hand and foot.

Just Grip It!

obstacle course workout

When rowing, sit up tall and with a straight back, keep your head up, and avoid crouching into your knees. On the way back, engage your lower back; on the way forward, engage your core. Set the resistance to high. For men, it should be as high as it can go. For women, resistance should be in the top third levels.

To increase the rowing challenge, grip the handles extra-tight. The sooner your hands start to sting, the better. You want to push your hand muscles beyond what they're accustomed to. That way, they'll be prepared to climb faster and more efficiently. Minimize rest as much as possible. Your hands, forearms and wrists should be burning beyond belief.

Stretch your forearm muscles before starting this routine to help prevent hand cramps during the workout.

Row Machine

Row Machine

Heavy Dumbbell Holds

Heavy Dumbbell Holds

Crawling toward victory.

A good way to train for an obstacle is to practice on a simulated version of it. An even better approach is to make the simulated version more difficult than the real deal. By adding weights to your load as you simulate maneuvering through a tunnel, race day will be a breeze.

Use moderately-weighted dumbbells—the crawls should be challenging! For the sumo walks, try a 25-pound plate. If you find it too easy or difficult, adjust. To significantly increase the difficulty of this routine, wear a weighted vest.

Before beginning, do some basic leg and upper body stretches. Make sure to hit the chest, triceps, hamstrings, thighs and lats. Do a short bout of cardio to warm up the tendons and ligaments for the awkward movements and stances in the workout.

The following exercises will help you train for tunnel obstacles. Once you can complete this workout with ease, you'll tunnel faster than a caffeinated gopher.

Lay on the floor with your hands on the dumbbells in a pushup position. Lean your body forward so that you can lift a dumbbell with one hand and scoot it ahead a few feet. Always try to execute a full row when picking up and moving the dumbbells. Continue crawling forward by alternating arms. Do a push-up between crawls.

obstacle course workout

Grasp a weight plate in both hands, holding it directly above your head or close to your chest to protect your lower back. Squat down low like a sumo wrestler and, without resting your elbows on your knees, walk with wide steps, remembering to staying low in the squat.

Perform these two exercises in a superset.

Hit The Wall

At climbing clubs and gyms, you wear a harness and vest when attempting a wall traverse. During obstacle races, you're on your own. You need to be ready to jump onto the wall and start climbing freeform. This obstacle requires special core, upper back, arm, and shoulder training.

Cable machines do a good job of mimicking the natural movements you perform on a wall traverse. You can use the machine continuously in a circuit fashion to increase your endurance. Choose a machine that has separate cables for each hand and adjustable arms.

Keep your core nice and tense through every rep. You can keep a fairly quick tempo because the weight will be set to a moderate setting. Do the exercises back to back and try to cut out as much rest as possible. When rest does becomes necessary, and for most people it will, try not to exceed 15-30 seconds. Rest during training translates into potential defeat on the course. If your legs get tired before your upper body fatigues, increase the weight.

Move around to get your blood flowing and your joints loosened. Pay special attention to your rotator cuff. Perform 20 shoulder rolls, 10 backward and 10 forward; 20 full arm rolls, 10 backward and 10 forward; and 20 torso twists with loose arms.

Kneeling Cable Lat Pull-Downs

Kneeling Cable Lat Pull-Downs

Cable Forearm Push-Downs

Cable Forearm Push-Downs

Cable Front Raises

Cable Front Raises

About the author.

James Villepigue, CSCS

James Villepigue, CSCS

James Villepigue is an International best-selling author of more than 26 books. His flagship book series, The Body Sculpting Bibles...

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  • Obstacle Race Workout to Crush Your Next Course

Conquer most any adventure race with this new and improved four-week training plan.

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Muscle Endurance

Obstacle course racing is one of the fasting rising sports in the nation; and the rise in popularity of adventure and obstacle races makes accessibility a non-issue.

Whether you’re an obstacle newbie or veteran racer, we’ve got the training plan to prepare you for any 3-5 mile obstacle race course. Designed by owner/founder of Epic Hybrid Training and elite Reebok Spartan Racer Alex Nicholas, this four-week training program is a surefire way to finish a race fast.

“The exercises get you ready for an obstacle race by targeting strength, endurance, intensity, agility, stability, flexibility, balance and coordination,” says Nicholas. “Obstacle race training is extreme functional fitness so you have to train both your mind and body.”

Are you ready to challenge yourself like never before? Start developing all the necessary skills to conquer your next race with this full body obstacle race training plan.

Workout Plan Directions

Do workouts A-D all in one week. Then, repeat the next week.

  • Workout A Warmup –  Light Yoga for 4 minutes and an incline treadmill power hike for 5 minutes. 
  • Workout B Warmup – Complete as many bodyweight squats as possible in thirty seconds. Repeat for 6 total sets. 
  • Workout C Warmup – Jog for one mile in less than 10 minute and go on an incline power hike for 5 minutes.
  • Workout D Warmup – Complete a light 5-minute jog and follow with 4 minutes of light yoga.  

Click HERE to see M&F Senior Editor Zack Zeigler put this training plan —and Ascent Protein— to the test.

Complete circuit six times.

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obstacle course workout

10 Exercises to Get You Ready for an Obstacle-Course Race

  • By Erik Taylor

Running up muddy hills, climbing over walls, jumping over fire pits, and carrying sandbags ? these are a few of the challenges you'll likely find at a mud run or obstacle-course race. Obstacle racing offers several new challenges and tests. Get ready to take on these new tests by starting in the weight room.?Building strength and circuit training are the main ingredients to performing successfully in these types of races. It takes more than running to be prepared for these events—you also need strength, power, balance, coordination and strategy. Here are eight exercises that will help you master obstacle-course races. Learn these exercises one at a time and, once you have the technique down, try grouping 3 to 5 of them together for a circuit. When focusing on strength, use heavier weights and perform fewer repetitions. When circuit training, use lighter weight and do more reps.

Stand with a weighted bar above the center of your feet. Grab the bar with your hands and bend knees until shins are touching the bar. Lock your arms out straight, keeping your shoulder blades directly over the bar. Your back needs to be in good lumbar and thoracic extension. Pull the barbell in a straight vertical line until you have fully extended your hips. Return to starting position. Reps/sets: 3 to 5 sets of 5 to 8 reps

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Kettlebell deadlift.

courtesy of Adam Valentine, Tri-Fit

This is a great exercise to prepare for a traditional barbell deadlift. Stand over the kettlebell, keeping your back straight. Lower down and grab onto the handle. Make sure to keep your core activated as you lift the kettlebell off the ground. Stand up straight and return to starting position. Reps/sets: 3 to 5 sets of 5 to 8 reps

Power Clean

Matt Migiano, SportPerformanceU.com, Norwalk, CT

This exercise increases explosiveness. Set up is the same as the deadlift: bar in hands, elbows straight and chest up. Get the bar into the rack position with your elbows high and pointed straight forward. Pull bar off the floor using hip and knee extension, keeping bar close to the body. Jump up aggressively while shrugging your shoulders, and drive the bar into the rack position with your elbows high. Make sure the bar travels in a vertical path. Reps/sets: 3 to 5 sets of 3 to 8 reps For beginners: Use a pair of dumbbells or a single kettlebell.?

Kettlebell Swings

A great way to build strength and conditioning, start with the kettlebell sitting in front of you. Grab the bell with both your hands, hike in between your legs with hips bent and a slight bend in your knees. Snap your hips, swinging the bell forward, and bring the bell to your chest level. Let the kettlebell drop without any restriction, hike between your legs and repeat. Reps/sets: 4 to 6 sets of 30- to 45-second rounds

Farmer's Walk

photo by Forged Fitness

Chances are you are going to have to walk with something heavy in your hands during these races. Pick weights that feel heavy but manageable. Use the same set-up as the deadlift. Take quick, short steps, keeping your back straight and your head up as you walk. Fifty to 100 feet is a perfect distance range. Reps/sets: 4 to 5 sets

Photo by CrossFit Ero

These jumps build speed, strength and conditioning. Stand in front of a box or platform. Jump onto box with a soft landing, keeping both feet together. Return immediately to starting position and repeat. Reps/sets: 4 to 8 sets of 10 to 30 reps

Grab a bar, with your palms facing away from you, feet a little wider than shoulder width apart. Pull yourself up to where your chin is above the bar. Slowly return to starting position, using a full range of motion. Reps/sets: 3 to 6 sets of 3 to 15 reps

Inverted Rows

Grab the bar and lean your body back, keeping your body rigid and feet in one place. Pull your body up and return to starting position. Reps/sets: 3 to 6 sets of 3 to 15 reps

photo by Andrew Meade Photography

Stand while holding a pair of dumbbells just outside of your shoulders, with your arms bent and palms facing each other. Your feet should be shoulder width apart. Slightly bend your knees and drive up explosively, extending your hips while pressing the weights overhead. Lockout the elbows and return to starting position. Reps/sets: 3 to 5 sets of 5 to 8 reps

Sandbag Carry

photo by Alex Zinchenko, Rough Strength

Sandbags are simple but one of the most effective strength training implements out there. Put a sandbag on your shoulder and walk up a hill or stairs. Sandbags work your stabilizers, and will teach you how to handle an unbalanced load. Reps/sets: 5 to 20 hill or stair repeats

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Obstacle Course Race Training

Pete McCall

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Wading through chest-high water, running up muddy hills, climbing over walls, swinging on monkey bars and crawling through mud might seem like challenges for soldiers in basic training, but these are just a few examples of obstacles from popular racing events that have significantly changed the recreational fitness landscape over the past few years. While standard running distances like 5 kilometers (3.2 miles), 10 kilometers (6.4 miles), or a 26.2 mile marathon primarily challenge aerobic endurance, obstacle course races provide a greater fitness challenge by requiring upper-body strength combined with anaerobic power. Individuals who exercise frequently and value physical activity as part of a healthy lifestyle also enjoy testing themselves with demanding fitness challenges. For many, completing a challenging obstacle course provides a sense of accomplishment that traditional running races can’t offer.

What is an Obstacle Course Race?

An “obstacle course race” is a generic term for a type of running race that has exploded in popularity in recent years. A typical obstacle course run can range from 5 kilometers (3.2 miles) to 10+ miles in length and feature numerous obstacles like mud pits, ice baths, tunnels, walls or even the occasional fire pit. Events such as Warrior Dash , Spartan Race and Tough Mudder are examples of races with specific themes and specially designed obstacles. Fans of AMC’s The Walking Dead can even sign up for races that require participants to dodge zombies while running an obstacle course. Creative people with an artistic bent can participate in color runs , where participants wear all white and are splashed with vibrant colors between the start and the finish of the run. The Boot Camp Challenge at the Marine Corps Recruit Training Depot in San Diego allows participants to run a scaled-down version of the obstacle course used in basic training, with verbal “encouragement” offered by real Marine Corps drill instructors.

For adults who played competitive team sports up to and through college it can be tough to find the same sort of athletic challenge once they’ve entered the professional working world. Obstacle course races provide a worthy athletic outlet because athleticism and strength are required to successfully overcome many challenging obstacles. This allows for the emergence of an inner warrior not easily expressed at home or in the workplace. Training for and participating in obstacle course races also allows competitive individuals to have the experience of a challenging competition without the logistics of committing to a team practice or an extensive game schedule. In many races, participants are encouraged to support and help one another; for example, the Tough Mudder events are not timed and the start includes an oath that encourages participants to work together to overcome the obstacles and achieve success.

Marketing Opportunity

If you are looking for unique ways to market your personal-training services or boot camp, it might be a good idea to offer a conditioning program to help individuals train for an upcoming obstacle course race in your area. Registration for races includes both individual and group options, making them a perfect opportunity to design a small-group training program . Training for a challenging goal in a group environment can develop friendships, which can help an individual participant develop the self-efficacy to establish adherence to regular exercise.

If you want to use an upcoming event as an opportunity to promote your fitness business, start by researching events in your area. Make sure that you pick one that is an appropriate skill level for your participants. Keep in mind that some obstacle course events feature obstacles that are difficult and could cause extreme injury if done improperly. (Although events don’t require participants to do the obstacles and offer ways around them, it can be easy for a participant to get caught up in the moment and try something above his or her skill level.)

Obstacle course race training involves more than just running. Many obstacles require participants to have the upper-body strength to lift their own body weight, the coordination to climb over walls and the flexibility to low-crawl through tunnels or under barbed wire (seriously). Most races will list the majority of the obstacles online, leaving room for a few surprises on race day. Another factor is that some obstacles will require teamwork to overcome, making it important to include various partner and group drills in the training program. Review the race course and then design a workout program to prepare participants for the demands of the competition. Most event websites list training tips for how to prepare for the race; however, if you want to brush up on ideas to create a progressively challenging conditioning program, it might be helpful to check out the ACE Sports Conditioning workshop to learn how to design energy system-specific exercise programs.

Planning a Conditioning Program

Obstacle Course Race

The Tough Mudder series feature courses with approximately 25 obstacles spread out over 10 to 12 miles (due to the variability of the event venues it can be difficult to have the exact same course at each different location). This means that a participant can expect to perform one obstacle about every 0.5 mile or approximately 1 kilometer (0.6 miles). If participants are expected to overcome an obstacle every 1 kilometer or so, it becomes more important to emphasize high-intensity intervals for running as opposed to the long, slow distance training typically performed for endurance events.

A combination of climbing over obstacles and running at high bursts of speed requires the ability to work at an intensity near the second ventilatory threshold (VT2,) commonly referred to as the onset of blood lactate (OBLA). To prepare for the specific metabolic challenges, an obstacle course race training program should alternate between circuits of three to five strength exercises, with minimal rest periods between each exercise, and bouts of high-speed running following a high-intensity interval training ( HIIT ) protocol.

The following sample workout demonstrates how to use strength training combined with HIIT running intervals to prepare for an obstacle course race. Other training options include using equipment like heavy medicine balls, weight sleds, heavy tires, stair running and sandbags. The idea is to create dynamic and unstable loads to prepare the body for the challenges it will face during the event. As with any training program, ensure that the exercises are the appropriate skill level and intensity for your participants and offer modifications when necessary.

Sample Workout to Prepare for an Obstacle Course Race

  • Recovery Interval: 1 min after circuit
  • Repetitions: Perform BW exercises as a circuit – 2-3 times Perform jogging drills as a circuit – 2-3 times

Strength Circuit 1:

  • Recovery Interval: 90 seconds after circuit
  • Repetitions: 2-3 circuits

Running Drills:

  • Recovery Interval: 30-45 sec.
  • Repetitions: 5

Strength Circuit 2:

  • Recovery Interval: 30-60 sec., 60-90 sec. & 10-15 sec.
  • Repetitions: 5, 5 & 8

Cool Down / Stretching:

  • Recovery Interval:
  • Repetitions: Each 1-2

obstacle course workout

Pete McCall, MS, CSCS, is an ACE Certified Personal Trainer and long-time player in the fitness industry. He has been featured as an expert in the Washington Post , The New York Times , Los Angeles Times , Runner's World and Self . He holds a master's degree in exercise science and health promotion, and several advanced certifications and specializations with NSCA and NASM.

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American Council on Exercise

KYTC Dist. 12 hosts training ‘Roadeo’

PRESTONSRBUG, Ky. (WYMT) - Kentucky Transportation Cabinet crews gathered in Archer Park Thursday for a day of fun training and fellowship.

The annual Highway Equipment ‘Roadeo’ Safety Training Day creates obstacle courses for workers to get hands-on training with the equipment they use to keep the highways safe and secure.

“We have a lot of new employees and today is the day that our veterans can get out and kind of mentor our new employees a little bit,” said Public Information Officer Shantana Woodward. “They can show our guys how to use our equipment, proper techniques, safety techniques”.

From a driving obstacle course to a ball pick-up game, the event provides training with snow plows, backhoes, graders, dump trucks, and other roadway maintenance equipment.

“From Letcher County, all the way to Lawrence County, all the way up to Knott County, so some of these guys don’t see each other except for today, or maybe in some of our trainings,” said Chief Engineer Mary Westfall-Holbrook. “It’s a good way for them to share ideas.”

Woodward said the event is about having fun and providing a morale boost, but it is also focused on safety.

Safety sessions were also included in the agenda, with representatives discussing fire extinguishers, communications, first aid and more.

Lunch, a cornhole tournament, and prize raffles were also part of the event.

“Our guys work hard all year long and we really want to have a good day where we talk about safety and training, but we also- you know- get to celebrate them a little bit,” said Woodward.

Copyright 2024 WYMT. All rights reserved.

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Summer is near. Here’s how to get started on an outdoor exercise routine

Racers competing outside for the title of "King and Queen" of The Alpine Training Center Gym in Boulder, Colo., on July 26, 2023. (Scott Griesser via AP)

Racers competing outside for the title of “King and Queen” of The Alpine Training Center Gym in Boulder, Colo., on July 26, 2023. (Scott Griesser via AP)

April Herring poses with her bike along the Chesapeake & Ohio Canal on July 2, 2021. (Kellie A. Tikkun via AP)

FILE - Catherine Parenteau returns the ball during a pickle ball match at the Goodyear Blimp Base Airport Wednesday, Nov. 29, 2023, in Carson, Calif. The health benefits of spending time in nature have long been established, and exercise in general improves physical and mental well-being. (AP Photo/Ryan Sun, File)

FILE - Kayakers ply the choppy waters of Grand Lake on Wednesday, Aug. 5, 2020, in Grand Lake, Colo. The health benefits of spending time in nature have long been established, and exercise in general improves physical and mental well-being. (AP Photo/David Zalubowski, File)

A couple cycles in the Cleveland MetroParks in Parma Heights, Ohio on March 25, 2020. The health benefits of spending time in nature have long been established, and exercise in general improves physical and mental well-being. (AP Photo/Tony Dejak, File)

April Herring poses with her bike on the Great Allegheny Passage trail on June 29, 2021 in western Pennsylvania. (Kellie A. Tikkun via AP)

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Between the sweat smell, fluorescent lights and omnipresent television screens, April Herring has never connected with going to the gym.

Instead, she runs, bikes, hikes, plays tennis, pickleball and football — anything to get her exercise outside as often as possible.

“Fresh air, sunshine, the variety of the trees as the seasons change,” said Herring, an administrator at Carroll Community College in North Maryland. “There’s something about the energetic healing quality of nature.”

The health benefits of spending time in nature have long been established, and exercise in general, of course, improves physical and mental well-being.

Combine the two and you double down on what adults need to stay healthy, said Debbie Rhea, professor in kinesiology at Texas Christian University.

“We’ve got to get outside. We’ve got to be active,” Rhea said. “If we’re going to live long lives, this is what it’s about.”

Getting started on an outdoor routine, however, might not be as easy as signing up for another gym membership. Here’s how to get going.

START SIMPLE WITH WHAT YOU LIKE

If you haven’t been active for a while, think back to the activities you enjoyed years ago, suggested Connie Sciolino, founder of the Alpine Training Center in Boulder, Colorado, a gym that trains athletes for outdoor mountain sports.

Kate Bulkeley uses her phone to print textbook pages while Sutton packs art materials ahead of a ski vacation, Friday, Feb. 16, 2024, in Westport, Conn. It is hard to be a teenager today without social media. For those trying to stay off social platforms at a time when most of their peers are immersed, the path can be challenging, isolating and at times liberating. It can also be life-changing. (AP Photo/Julia Nikhinson)

People who like occasionally hiking or biking should start building an aerobic base by taking progressively longer walks or rides. Once you’re comfortably in the 35- to 45-minute range, start adding some intensity to build strength, she said.

“If jogging is their main activity, I would send them to bleachers or do some up-down on stairs, either in sprint format or put a pack on their back,” she said.

Rhea cautioned against jumping back into a sport you used to play without preparing your body for the proper movement.

“Let’s say they’re in their 30s, 40s, 50s, and they haven’t sprinted and now they try to run around those bases,” she said. “They’re probably going to hurt an Achilles or a hamstring or something by doing something too fast.”

THEN BUILD STRENGTH WITH WHAT’S AROUND

A side benefit of exercising outside is that there’s no need to buy expensive equipment, trainers say.

After warming up with your preferred aerobic activity, add strength training by using your body weight and what is available in the built environment. That could be finding a picnic table or low wall and placing your hands shoulder-width apart to do leaning pushups. Then turn around, put your hands on the same surface and lower your body for dips that work your triceps.

For working your legs, add squats with your feet shoulder-width apart, looking straight ahead with your back straight. Add lunges by taking giant steps and bending down into the space between your feet. For the core, find a patch of grass to do sit-ups.

Start with eight to 10 repetitions, or no more than you are comfortable with, and add sets with short breaks in between as you get stronger.

For a more complete workout, find a park or trail with outdoor exercise equipment, which is installed in one-third of park agencies , according to the National Recreation and Park Association. The equipment can range from basic pull-up bars to gym-style bench presses and rowing machines.

And many cities, including Chicago , San Antonio and Atlanta , offer free group classes outdoors.

HOW TO STAY MOTIVATED — EVEN IN BAD WEATHER

When it inevitably rains or the weather turns colder, it helps to keep in mind an old axiom: There’s no such thing as bad weather, only bad clothing.

“If we have the clothing for whatever the temperatures are that we may be in, then we’re more likely to go outside to be active when we need to,” Rhea said.

She suggested investing in a jacket that breathes and a light hat with a brim you can use on sunny or rainy days.

Trainer Katie Higginbotham recommended having a contingency plan for inclement weather. Pick an area with surfaces that won’t get slippery when wet or somewhere with some tree shelter so as not to be bombarded by rain.

On those days, having a regular exercise buddy really helps, said Higginbotham, who oversees quality control for TrainFitness, a U.K.-based private training provider.

“If you know someone is there waiting for you, it’s difficult to say no at the last minute,” she said.

Finally, it helps to set a goal, whether that is training for a 5K charity walk or a triathlon. If you’re working toward something, it keeps you motivated to keep going, Sciolino said.

“When you have that day marked on your calendar, you have to perform these things or die out there,” she said.

EDITOR’S NOTE: Albert Stumm writes about food, travel and wellness. Find his work at https://www.albertstumm.com

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'a whole new level of ninja': meet the ninjas-in-training at huntsville's ninja obstacle academy.

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If you watched the season premiere of "American Ninja Warrior," you might have thought, "That looks like fun, I want to try that!" The competition show features elite athletes, but the sport itself is open to all skill levels.

At just 18 years old, Will King stands out at the Ninja Obstacle Academy in Huntsville.

“I feel like I've always been kind of like a monkey, per se. I've always been climbing on stuff, but I saw ninja and I just thought that was what I wanted to do,” King said.

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He trained on his own when he was little and then joined the academy several years ago. And he's not the only student inspired by the show.

Justin Moore, co-owner of the academy, said, “I think that it gets a lot of people excited and motivated to try it who otherwise may not have. One of my favorite things that the show does is it shows you don't have to be a superhuman to do this. An average Joe or an average Jane can do it.”

You may start as an average Joe, but ninja training will whip you into shape in more ways than one.

Moore said, “We take a combination of gymnastics, parkour, rock climbing, and martial arts, and we fuse them into a training that is philosophical, physical, and mental.”

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Now, Moore and the other coaches are training the next generation of ninjas. Kids as young as 7 are learning the basic ninja moves so they can one day master the warped wall.

Moore said, “You have the lache, body prop, dino, stride, punch, and simple harmonic motion or shimmy. If you can learn these six ninja moves, you can combine and modify them to tackle any obstacle in front of you, whether you've seen it before or not.”

The lache is throwing your body forward from a hanging position. A dino is the reverse—throwing your body back or up. The shimmy involves swinging like a pendulum to propel your body. A body prop is similar to a plank. They break down each move into several steps that students practice before attempting complex obstacles.

King mastered these moves and has climbed to the top in many competitions around the country. Most recently, he lived out his dream to compete on American Ninja Warrior . He'll appear on the show this season.

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He said, “Going there and actually seeing it is a completely different experience than anything that I've ever done before. It's a whole new level of ninja.”

King can't tell us how he did, so we'll have to watch the show to find out. But win or lose, he says it was an incredible experience and has given him a new appreciation for the sport he's loved since he was six.

He said, “It keeps you healthy. It keeps you fit while you're also having a good time. It is the most fun way to work out.”

obstacle course workout

How To Train Your Pet In The Sims 4

P ets are one of the greatest additions to The Sims 4 to date. They're fluffy, they're cute, and they give our Sims companionship when we lock them inside for too long. But let's face it, sometimes our furry friends can get a little frustrating. Whether it's peeing in the house, barking during sleep hours, or digging in the trash, our four-legged buddies can really get on our last nerve. Luckily, there are ways to train pets out of these irritating behaviors.

The Sims 4 Horse Ranch: How To Bond With A Horse

Pet training comes in two forms: passive and active. Passively, you can train your pets out of pesky behaviors, while actively you can teach them to do a few nifty party tricks.

The Pet Training Skill

The Pet Training Skill can be increased in a few key ways. For starters, the most efficient way to level your pet training skill is to - you guessed it - train your pet. You can teach your dogs to do tricks, train good behaviors, punish misbehavior, and teach your pet to use the obstacle course .

While you can level your skill by interacting with both cats and dogs , you will only be able to train dogs to do tricks. Both cats and dogs can be potty-trained, behavior-trained, and obstacle course-trained.

Unlike most skills in The Sims 4, the Pet Training Skill only has five levels to complete. It may seem obvious, but the best way to level your Pet Training Skill is to train your pet. After clicking on your pet, you can find the Pet Training menu in the Pet Care tab of your radial.

You can train any dog or cat as long as you have a high enough relationship with them. This includes strays and pets owned by other Sims.

Currently, only dogs are able to learn commands.

Trainable Commands

There are ten commands for your dog to learn as you train with them. Within the level restriction, you can teach your dog commands in any order .

Dogs can be trained to Sit, Speak, Roll Over, Fetch, Lie Down, Play Dead, Heel, and Shake . Dogs can also be taught to attack other Sims on command and can be instructed to perform tricks for other Sims.

If you've already trained your dog to do all possible tricks and commands, but haven't reached the level cap yet, don't worry! There are plenty of ways to keep leveling your Pet Training Skill.

For starters, you can train any pet as long as you have a high enough relationship with them. You must have a high relationship with dogs in order to teach them tricks.

However, you can praise or scold behaviors for both cats and dogs at any relationship level. This means that even once you've trained your own pet to do every trick possible, you can continue to level your skill by training other Sims' pets. You can also train stray animals around the map.

If you want to train strays but can't find them reliably, you can utilize the Cat Hangout and Dog Hangout lot traits to increase the number of strays on the property. The Cat-Friendly and Dog-Friendly lot traits will likewise increase the number of pet owners and their pets visiting the lot.

The Sims 4: How To Earn Satisfaction Points

Obstacle course.

Obstacle Courses are a great way to level your Pet Training Skill quickly. You can craft your own obstacle course or head to the pre-loaded lot, Pupperstone Park, in Brindleton Bay. Pupperstone Park has one of each obstacle type for your pet to run through.

Obstacle Courses are also not restricted to dogs . Cats can be trained and commanded to interact with each obstacle or to run the course as a whole.

Behavior Training

Unlike teaching your dog tricks, Behavior Training is a passive action. There is no set 'teach good behavior' action. Instead, your Sim can either Praise a good behavior or Scold misbehavior.

Pets who use the restroom in the house, bark at odd hours of the night, dig in the trash, tear up furniture, jump on counters, eat Sim food, or misbehave in other ways, can be scolded. Each time you scold a pet for misbehavior, they will start to associate that behavior with negative consequences .

Eventually, the misbehavior will be trained out , and you will receive a notification congratulating you on successfully training out that behavior.

If you prefer the positive reinforcement method, you can instead praise your pets each time they do a behavior correctly . For instance, if your pet barks or whines to let you know that they need to go potty, praise them. Praising them will teach them the proper way to behave.

Some Pet Traits will affect the efficacy of training your pet.

Stubborn dogs will be resistant to learning, while smart dogs will pick up tricks and behavioral cues more quickly. Aggressive dogs will need persistent training to be taught not to attack other dogs or Sims. Jumpy dogs can be praised and reassured when frightened, thus eliminating their fears. Troublemaker dogs will misbehave more frequently and benefit from being scolded if you want to eradicate a pesky behavior.

Similarly, Cat Traits also affect pet learning . Clever cats pick up behavior training more easily, while Mischievous cats will require constant supervision and frequent scolding. Spoiled cats will rarely alter their behavior after being scolded, and territorial cats must be trained not to attack Sims. Skittish cats will need to be praised and reassured when afraid.

You can Praise and Scold the same behavior or misbehavior to train your pet . There is no set rule for when you should praise or scold a pet. Using one or both methods will still accomplish the same goal.

Other Mechanics

Not all behaviors can be trained out of your pets. When a pet goes into Heat (meaning they want to mate with other pets), they will be resistant to training. Pets in heat are also more vocal and will meow or howl to indicate their frisky mood. Sometimes the constant yowling and the swarm of hearts above your pets' heads can be irritating. However, you cannot train a pet out of going into heat.

Pets who are in Heat won't breed with other pets unless you prompt them to . You can request a pet to mate with another pet, and there is a chance that the pairing will result in babies. There is not a one-hundred percent guarantee that each mating attempt will be successful.

The only way to prevent your pet from going into heat is to have them spayed or neutered . You can spay and neuter your pets at the veterinary clinic in Brindleton Bay or at any veterinary surgery machine.

If you regret spaying or neutering your pet, don't panic. You can always return to the veterinary clinic and have your pet un-spayed or un-neutered . Getting your pet spayed and unspayed both cost 100 simoleons.

If you want to increase the number of puppies or kittens in a litter, try using the Breeding Ground lot trait .

The Sims 4: How To Create A Dog

How To Train Your Pet In The Sims 4

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Annual Smith Family Fun Festival

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Get ready for the ultimate summer bucket list! Jump in bounce houses, watch trucks get stuck in the mud, race through a giant obstacle course, get your face painted, climb into a real fire truck, eat all the cotton candy you can handle, and conquer a mechanical bull. Don't have a vehicle to take thru the mud don't worry you can run thru the mud! We can't forget to mention free food for the whole family! All this and more packed into one amazing day at The Smith Group's Family Fun Festival! Free fun for everyone-don't miss it!

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Facts.net

40 Facts About Elektrostal

Lanette Mayes

Written by Lanette Mayes

Modified & Updated: 01 Jun 2024

Jessica Corbett

Reviewed by Jessica Corbett

40-facts-about-elektrostal

Elektrostal is a vibrant city located in the Moscow Oblast region of Russia. With a rich history, stunning architecture, and a thriving community, Elektrostal is a city that has much to offer. Whether you are a history buff, nature enthusiast, or simply curious about different cultures, Elektrostal is sure to captivate you.

This article will provide you with 40 fascinating facts about Elektrostal, giving you a better understanding of why this city is worth exploring. From its origins as an industrial hub to its modern-day charm, we will delve into the various aspects that make Elektrostal a unique and must-visit destination.

So, join us as we uncover the hidden treasures of Elektrostal and discover what makes this city a true gem in the heart of Russia.

Key Takeaways:

  • Elektrostal, known as the “Motor City of Russia,” is a vibrant and growing city with a rich industrial history, offering diverse cultural experiences and a strong commitment to environmental sustainability.
  • With its convenient location near Moscow, Elektrostal provides a picturesque landscape, vibrant nightlife, and a range of recreational activities, making it an ideal destination for residents and visitors alike.

Known as the “Motor City of Russia.”

Elektrostal, a city located in the Moscow Oblast region of Russia, earned the nickname “Motor City” due to its significant involvement in the automotive industry.

Home to the Elektrostal Metallurgical Plant.

Elektrostal is renowned for its metallurgical plant, which has been producing high-quality steel and alloys since its establishment in 1916.

Boasts a rich industrial heritage.

Elektrostal has a long history of industrial development, contributing to the growth and progress of the region.

Founded in 1916.

The city of Elektrostal was founded in 1916 as a result of the construction of the Elektrostal Metallurgical Plant.

Located approximately 50 kilometers east of Moscow.

Elektrostal is situated in close proximity to the Russian capital, making it easily accessible for both residents and visitors.

Known for its vibrant cultural scene.

Elektrostal is home to several cultural institutions, including museums, theaters, and art galleries that showcase the city’s rich artistic heritage.

A popular destination for nature lovers.

Surrounded by picturesque landscapes and forests, Elektrostal offers ample opportunities for outdoor activities such as hiking, camping, and birdwatching.

Hosts the annual Elektrostal City Day celebrations.

Every year, Elektrostal organizes festive events and activities to celebrate its founding, bringing together residents and visitors in a spirit of unity and joy.

Has a population of approximately 160,000 people.

Elektrostal is home to a diverse and vibrant community of around 160,000 residents, contributing to its dynamic atmosphere.

Boasts excellent education facilities.

The city is known for its well-established educational institutions, providing quality education to students of all ages.

A center for scientific research and innovation.

Elektrostal serves as an important hub for scientific research, particularly in the fields of metallurgy , materials science, and engineering.

Surrounded by picturesque lakes.

The city is blessed with numerous beautiful lakes , offering scenic views and recreational opportunities for locals and visitors alike.

Well-connected transportation system.

Elektrostal benefits from an efficient transportation network, including highways, railways, and public transportation options, ensuring convenient travel within and beyond the city.

Famous for its traditional Russian cuisine.

Food enthusiasts can indulge in authentic Russian dishes at numerous restaurants and cafes scattered throughout Elektrostal.

Home to notable architectural landmarks.

Elektrostal boasts impressive architecture, including the Church of the Transfiguration of the Lord and the Elektrostal Palace of Culture.

Offers a wide range of recreational facilities.

Residents and visitors can enjoy various recreational activities, such as sports complexes, swimming pools, and fitness centers, enhancing the overall quality of life.

Provides a high standard of healthcare.

Elektrostal is equipped with modern medical facilities, ensuring residents have access to quality healthcare services.

Home to the Elektrostal History Museum.

The Elektrostal History Museum showcases the city’s fascinating past through exhibitions and displays.

A hub for sports enthusiasts.

Elektrostal is passionate about sports, with numerous stadiums, arenas, and sports clubs offering opportunities for athletes and spectators.

Celebrates diverse cultural festivals.

Throughout the year, Elektrostal hosts a variety of cultural festivals, celebrating different ethnicities, traditions, and art forms.

Electric power played a significant role in its early development.

Elektrostal owes its name and initial growth to the establishment of electric power stations and the utilization of electricity in the industrial sector.

Boasts a thriving economy.

The city’s strong industrial base, coupled with its strategic location near Moscow, has contributed to Elektrostal’s prosperous economic status.

Houses the Elektrostal Drama Theater.

The Elektrostal Drama Theater is a cultural centerpiece, attracting theater enthusiasts from far and wide.

Popular destination for winter sports.

Elektrostal’s proximity to ski resorts and winter sport facilities makes it a favorite destination for skiing, snowboarding, and other winter activities.

Promotes environmental sustainability.

Elektrostal prioritizes environmental protection and sustainability, implementing initiatives to reduce pollution and preserve natural resources.

Home to renowned educational institutions.

Elektrostal is known for its prestigious schools and universities, offering a wide range of academic programs to students.

Committed to cultural preservation.

The city values its cultural heritage and takes active steps to preserve and promote traditional customs, crafts, and arts.

Hosts an annual International Film Festival.

The Elektrostal International Film Festival attracts filmmakers and cinema enthusiasts from around the world, showcasing a diverse range of films.

Encourages entrepreneurship and innovation.

Elektrostal supports aspiring entrepreneurs and fosters a culture of innovation, providing opportunities for startups and business development .

Offers a range of housing options.

Elektrostal provides diverse housing options, including apartments, houses, and residential complexes, catering to different lifestyles and budgets.

Home to notable sports teams.

Elektrostal is proud of its sports legacy , with several successful sports teams competing at regional and national levels.

Boasts a vibrant nightlife scene.

Residents and visitors can enjoy a lively nightlife in Elektrostal, with numerous bars, clubs, and entertainment venues.

Promotes cultural exchange and international relations.

Elektrostal actively engages in international partnerships, cultural exchanges, and diplomatic collaborations to foster global connections.

Surrounded by beautiful nature reserves.

Nearby nature reserves, such as the Barybino Forest and Luchinskoye Lake, offer opportunities for nature enthusiasts to explore and appreciate the region’s biodiversity.

Commemorates historical events.

The city pays tribute to significant historical events through memorials, monuments, and exhibitions, ensuring the preservation of collective memory.

Promotes sports and youth development.

Elektrostal invests in sports infrastructure and programs to encourage youth participation, health, and physical fitness.

Hosts annual cultural and artistic festivals.

Throughout the year, Elektrostal celebrates its cultural diversity through festivals dedicated to music, dance, art, and theater.

Provides a picturesque landscape for photography enthusiasts.

The city’s scenic beauty, architectural landmarks, and natural surroundings make it a paradise for photographers.

Connects to Moscow via a direct train line.

The convenient train connection between Elektrostal and Moscow makes commuting between the two cities effortless.

A city with a bright future.

Elektrostal continues to grow and develop, aiming to become a model city in terms of infrastructure, sustainability, and quality of life for its residents.

In conclusion, Elektrostal is a fascinating city with a rich history and a vibrant present. From its origins as a center of steel production to its modern-day status as a hub for education and industry, Elektrostal has plenty to offer both residents and visitors. With its beautiful parks, cultural attractions, and proximity to Moscow, there is no shortage of things to see and do in this dynamic city. Whether you’re interested in exploring its historical landmarks, enjoying outdoor activities, or immersing yourself in the local culture, Elektrostal has something for everyone. So, next time you find yourself in the Moscow region, don’t miss the opportunity to discover the hidden gems of Elektrostal.

Q: What is the population of Elektrostal?

A: As of the latest data, the population of Elektrostal is approximately XXXX.

Q: How far is Elektrostal from Moscow?

A: Elektrostal is located approximately XX kilometers away from Moscow.

Q: Are there any famous landmarks in Elektrostal?

A: Yes, Elektrostal is home to several notable landmarks, including XXXX and XXXX.

Q: What industries are prominent in Elektrostal?

A: Elektrostal is known for its steel production industry and is also a center for engineering and manufacturing.

Q: Are there any universities or educational institutions in Elektrostal?

A: Yes, Elektrostal is home to XXXX University and several other educational institutions.

Q: What are some popular outdoor activities in Elektrostal?

A: Elektrostal offers several outdoor activities, such as hiking, cycling, and picnicking in its beautiful parks.

Q: Is Elektrostal well-connected in terms of transportation?

A: Yes, Elektrostal has good transportation links, including trains and buses, making it easily accessible from nearby cities.

Q: Are there any annual events or festivals in Elektrostal?

A: Yes, Elektrostal hosts various events and festivals throughout the year, including XXXX and XXXX.

Elektrostal's fascinating history, vibrant culture, and promising future make it a city worth exploring. For more captivating facts about cities around the world, discover the unique characteristics that define each city . Uncover the hidden gems of Moscow Oblast through our in-depth look at Kolomna. Lastly, dive into the rich industrial heritage of Teesside, a thriving industrial center with its own story to tell.

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Our commitment to delivering trustworthy and engaging content is at the heart of what we do. Each fact on our site is contributed by real users like you, bringing a wealth of diverse insights and information. To ensure the highest standards of accuracy and reliability, our dedicated editors meticulously review each submission. This process guarantees that the facts we share are not only fascinating but also credible. Trust in our commitment to quality and authenticity as you explore and learn with us.

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Geographic coordinates of Elektrostal, Moscow Oblast, Russia

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Coordinates of Elektrostal in decimal degrees

Coordinates of elektrostal in degrees and decimal minutes, utm coordinates of elektrostal, geographic coordinate systems.

WGS 84 coordinate reference system is the latest revision of the World Geodetic System, which is used in mapping and navigation, including GPS satellite navigation system (the Global Positioning System).

Geographic coordinates (latitude and longitude) define a position on the Earth’s surface. Coordinates are angular units. The canonical form of latitude and longitude representation uses degrees (°), minutes (′), and seconds (″). GPS systems widely use coordinates in degrees and decimal minutes, or in decimal degrees.

Latitude varies from −90° to 90°. The latitude of the Equator is 0°; the latitude of the South Pole is −90°; the latitude of the North Pole is 90°. Positive latitude values correspond to the geographic locations north of the Equator (abbrev. N). Negative latitude values correspond to the geographic locations south of the Equator (abbrev. S).

Longitude is counted from the prime meridian ( IERS Reference Meridian for WGS 84) and varies from −180° to 180°. Positive longitude values correspond to the geographic locations east of the prime meridian (abbrev. E). Negative longitude values correspond to the geographic locations west of the prime meridian (abbrev. W).

UTM or Universal Transverse Mercator coordinate system divides the Earth’s surface into 60 longitudinal zones. The coordinates of a location within each zone are defined as a planar coordinate pair related to the intersection of the equator and the zone’s central meridian, and measured in meters.

Elevation above sea level is a measure of a geographic location’s height. We are using the global digital elevation model GTOPO30 .

Elektrostal , Moscow Oblast, Russia

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COMMENTS

  1. 23 of the Best Training Plan for Obstacle Course Race

    Here are the 5 pillars of a good workout plan that will get you ready for any obstacle races such as Spartan Race and Tough Mudder. 1. Endurance. The most crucial aspect for the training must be your endurance. During the race, your legs will require lots of power to keep on moving and pushing up the hills.

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    And because this movement requires solid hip mobility, incorporate side lunges and wide mountain climbers to prepare your hips for the course's demands. 8-Week Obstacle Course Race Training Plan Training for an obstacle course race will ideally include a combination of the following 10 training modalities and practices. 1. Strength 2.

  3. Top 10 Insane Obstacle Course Workouts

    Obstacle Course Workout #3: The Running Bear. It's called the bear because it feels like you have a bear on your back. Enjoy that feeling. Do 10 Bear complex using 95lbs for females or 135lbs for males. Then run 1 Mile. Then 8 Bear Complex, followed by running 800M. Then 6 Bear complex, followed by running 400M.

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    Forget 5Ks, 10Ks, half-marathons, or even triathlons. Obstacle course races are unique in that you won't know quite what lies ahead of you until you're at the starting line. Most race directors pride themselves on surprising participants with challenges that will push competitors in both body and spirit, from barbed-wire crawls to ice-cold water crossings.

  5. Top 12 Exercises to Prepare For An Obstacle Course Race

    Obstacle Course Workout Plan Tips . To properly prepare for an obstacle course race, you'll want to include both running and strength training. The distance of your race will determine how much endurance you want to build. For example, several races are only 3-4 miles, while others can be upwards of 12-14 miles. Whatever the distance, plan on ...

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  7. How to Train for an Obstacle Race

    But it shows a template of a sound training session that you can emulate. Instructions: After a dynamic warm-up and 10-20 minutes of easy running, complete the following circuit 1-3 times, resting only as much as necessary: Run 400-800 meters at about 5k race pace. Perform 10-20 bodyweight squats + 10-20 push-ups.

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  10. Step-by-Step Guide to the Obstacle Course Exercise

    Follow these instructions. Step 1. Set up an obstacle course on the floor. Stand in the beginning of the obstacle course with a ball on the floor in front of you. Walk around the obstacles whilst kicking the ball in front of you. Complete the course in a controlled and safe manner. 3.

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    I run an obstacle-race-specific training website, ConquerAnyCourse.com, and my upcoming book, The Obstacle Race Training Bible: The #1 Resource To Prepare For & Conquer Any Course! will be published by Penguin/Alpha in December, 2012. In the meantime, I'm here to share my expertise with you in this article.

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    Obstacle course racing is one of the fasting rising sports in the nation; and the rise in popularity of adventure and obstacle races makes accessibility a non-issue. Whether you're an obstacle newbie or veteran racer, we've got the training plan to prepare you for any 3-5 mile obstacle race course.

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    If you watched the season premiere of "American Ninja Warrior," you might have thought, "That looks like fun, I want to try that!" The competition show features elite athletes, but the sport itself is open to all skill levels.At just 18 years old, Will King stands out at the Ninja Obstacle Academy in Huntsville.

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    Annual Smith Family Fun Festival - Idaho Falls, ID. Things to Do. Community Calendar. Annual Smith Family Fun Festival. Saturday, Jun 15, 2024 at 10:00 a.m. MDT. Smith Chevrolet. 3477 Pioneer Dr Suite 200, Idaho Falls, ID 83402. Get Directions. Website.

  26. 40 Facts About Elektrostal

    40 Facts About Elektrostal. Elektrostal is a vibrant city located in the Moscow Oblast region of Russia. With a rich history, stunning architecture, and a thriving community, Elektrostal is a city that has much to offer. Whether you are a history buff, nature enthusiast, or simply curious about different cultures, Elektrostal is sure to ...

  27. Elektrostal

    In 1938, it was granted town status. [citation needed]Administrative and municipal status. Within the framework of administrative divisions, it is incorporated as Elektrostal City Under Oblast Jurisdiction—an administrative unit with the status equal to that of the districts. As a municipal division, Elektrostal City Under Oblast Jurisdiction is incorporated as Elektrostal Urban Okrug.

  28. Geographic coordinates of Elektrostal, Moscow Oblast, Russia

    Geographic coordinates of Elektrostal, Moscow Oblast, Russia in WGS 84 coordinate system which is a standard in cartography, geodesy, and navigation, including Global Positioning System (GPS). Latitude of Elektrostal, longitude of Elektrostal, elevation above sea level of Elektrostal.

  29. Elektrostal

    Elektrostal. Elektrostal ( Russian: Электроста́ль) is a city in Moscow Oblast, Russia. It is 58 kilometers (36 mi) east of Moscow. As of 2010, 155,196 people lived there.