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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.

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

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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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.

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

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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..

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 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.

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!

The Most Effective Training Equipment for Obstacle Racing

How to Prepare for a Spartan Beast?

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!

Got questions? Contact me!

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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

• 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 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.

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.

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.

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.

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.

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.

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.

Mountain Climbers

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.

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!

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!

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

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.

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

Cable Forearm Push-Downs

Cable Front Raises

About the author.

James Villepigue, CSCS

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

How to Train for an Obstacle Course Race Without Running

Get ready for any OCR in the gym­, with ­no high mileage days necessary.

Obstacle course racing (OCR) is becoming increasingly accessible to the everyday fitness enthusiasts—and more visible.

There have been multiple TV shows like Broken Skull Ranch , Spartan: Ultimate Team Challenge , and America's Toughest Mudder showcasing the world’s best obstacle racers, and shows like Million Dollar Mile and American Ninja Warrior capture the same challenging spirit of OCRs. Race companies have also introduced shorter courses in quick 1-mile and 3-mile distances to attract newcomers and elites alike.

Most strikingly, there has been an obvious trickle down effect from OCR racing to commercial gyms and fitness studios. Many big box gyms offer some type of OCR training class or have Spartan SGX Coaches (the official training certification of Spartan Race). Tough Mudder started to open Tough Mudder Bootcamps, which are tech-driven group fitness classes designed to train for obstacle courses. Indoor rock climbing, ninja, and CrossFit gyms have taken notice too, with many offering group OCR training classes.

Why You Should Sign Up for an Obstacle Course Race

Signing up for an OCR gives you a specific training goal, which is key to any training program. When people think of “obstacle course race” they either focus on either the “obstacle” part or “race” part too much and forget that ultimately the experience will be what you make of it. Bodybuilders and other strength athletes might think they’ll never finish because they lack the endurance, while endurance athletes think they lack the upper body strength to complete the obstacles.

That's not exactly the case. A typical 3 to 5 mile OCR requires balance, coordination, flexibility, strength, endurance and mental grit. You don’t actually have to run to train for an OCR, according to Dominick Delli Paoli, co-founder and Head Coach at Vita Athletics in Summit and Jersey City, New Jersey.

“Obstacle racing has evolved so much over the last eight years, and part of that evolution was to tie into CrossFit and/or high intensity interval training (HIIT) studio communities,” says Paoli. “Cardio has taken on a new identity­. Group HIIT, rowing, cycle, Versa Climber, treadmill and Spartan SGX classes are much more dynamic and prepare a well-rounded athlete to compete in an OCR.”

Running might be the predominant reason people don’t try OCRs—but it’s the most natural thing a person can do. “Running for a human is intuitive and the most accessible form of exercise, so when anyone exclaims, ‘But I’m not a runner” it usually means one of two things: Their current regimen doesn’t support it (bodybuilding), or they probably lack the motivation/game plan to start,” Paoli says.

Injuries might also play a role, and Paoli advises against trying an OCR if you have any conditions or nagging pains that actually make running a non-starter. Still, there are plenty of low-impact options to help increase your aerobic fitness to meet the cardio demands of running an OCR. Specifically, VO2 max, resting heart rate, cardiorespiratory performance and other performance metrics can be improved by bodyweight HIIT, low intensity steady state cycling or swimming, and cross training (combining any of these modes), according to Paoli.

The No-Run Obstacle Course Race Workouts

Try these three run-less OCR workouts designed by Paoli to get ready to conquer any obstacle race on your own terms.

Workout 1: Endurance

Complete 4 rounds of the following circuit without any rest between exercises or sets. Pace yourself and take breaks within the set as needed.

• Burpee Block Jump

Duration: 2 minutes

• Hand Release Pushup
• Butterfly Situp

Workout 2: Strength

This is a dumbbell-only workout where the top priority is never letting the weights hit the floor. If you break this rule, do 30 burpees. Use 25-pound dumbbells if you're more of a beginner; if you're advanced opt for 35-pound dumbbells. Complete 4 rounds of the following circuit.

• Dumbbell Deadlift
• Dumbbell Power Clean
• Dumbbell Thruster
• Dumbbell Farmer’s Carry

Distance: 100 meters

Workout 3: Race Ready

This workout is designed in the AMRAP (as many rounds as possible) format. Repeat the circuit of exercises in order as many times as possible in 16 minutes. Use a 35-pound kettlebell to start, then move up to a 53-pound kettlebell if you're advanced.

• Russian Kettlebell Swing
• Kettlebell Goblet Squat
• Block Jump Overs

Note: You may substitute this with stepups onto a box.

Note: You may substitute this with 3 pullups or 5 inverted TRX Rows.

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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 Race Training

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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

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

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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The Ultimate Obstacle Course Race Training Plan

The eight-week training plan for obstacle-course domination. PLUS: The Dos and Don'ts of race day gear

Heading out the door? Read this article on the Outside app available now on iOS devices for members! >","name":"in-content-cta","type":"link"}}'>Download the app .

Like marathons and triathlons, obstacle-course racing requires specific training. But the skill set is wildly different. To finish an OCR, you’ll need endurance, upper-body strength, good balance, and, perhaps most importantly, mental fortitude. “Obstacle racing throws everyone onto an even playing field,” says Daren de Heras, cofounder of team SISU, a nationwide obstacle-racing club. “To succeed, you’ll need total body fitness.”

De Heras created an eight-week plan, divided into four training categories—run, gym, playground, and outdoors—to prepare participants for any course longer than eight miles. Do one workout from each training category per week, except for the run, which you’ll do twice. Use the workouts here to get started, and check out the sidebar for the full regimen, which covers everything from balance and stability to endurance and race-specific skills.

RUN Workout 1: A three-mile steady run with ten burpees each mile. Workout 2: A one-mile tempo run, followed by five eight-to-ten-foot wall or fence climbs, then a one-mile run, four wall climbs, a one-mile run, three wall climbs, a one-mile run, two wall climbs, a one-mile run, and five wall climbs.

GYM Workout 1: Five sets each of five burpees, five squats, and five lunges per leg. (Complete in a steam room for bonus points.) Swim for 30 minutes in a lap pool. Workout 2: Twenty-five sit-ups, 50 kettlebell snatches, 25 push-ups, 50 kettlebell swings, 50 burpees, 50 kettlebell clean-and-presses, and 50 mountain climbers.

PLAYGROUND Workout 1: Ten sets each of 30-second bent-arm hangs, 20 parallel-bar dips, and ten walks across the balance beam. Workout 2: Bear crawls, crab walks, low crawls, wall climbs or muscle-ups, mountain climbers, rope climbs, balance beam walks, and squats with a bucket of sand held overhead, all to exhaustion.

OUTDOORS Workout 1: A 90-minute march carrying 15 percent of your body weight in a backpack. Stop every ten minutes to do ten push-ups while wearing the backpack. Workout 2: A two-hour hike, carrying a heavy rock or log (20 percent of your body weight) against your chest.

Dress for Success : The dos and don’ts of race-day gear

DON’T: Wear cotton. It rips easily and gets waterlogged.

DO: Opt for form-fitting synthetic materials like Under Armour’s HeatGear compression shirts and shorts (from $25).

DON’T: Wear shoes with Gore-Tex. They keep water out, but they also keep it in.

DO: Run in minimalist trail shoes with aggressive tread and a low profile, like Inov-8’s X-Talon 190s ($120).

DON’T: Race with your glasses or a hat on or your keys in your pocket. You will lose them in the muck.

DO: Use gloves, like Mad Grip Pro Palm ($10), to protect your hands and enhance your grip. Cut off the fingertips for quicker drainage

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The Ultimate Outdoor Obstacle-Course Workout

America is falling in love with a new species of recreational sport: the obstacle-course race. If you haven’t participated in one yourself, you may have seen your friends’ photos featuring participants trudging through knee-deep swamps, scaling 12-foot walls, and slithering through frigid water beneath a canopy of electric wires — often dressed in silly costumes and always completely covered in mud.

Since the Warrior Dash series debuted in 2009, the genre has exploded. In the beginning, there were just a couple thousand participants across the United States. Last year, though, about 1.25 million people participated in a Tough Mudder or Warrior Dash. That’s not including Spartan Races or the hundreds of lesser known races that have popped up in the past couple of years.

“These events are getting work colleagues — who might not have done this by themselves — off the couch,” says Pete Williams, NASM-CPT, an obstacle racer, personal trainer, and author of Obstacle Fit . “There’s no question that putting a photo of yourself covered in mud on Facebook is the new thing.”

Bragging rights aside, the most compelling reason to tackle an obstacle race remains the sport itself, says Williams.

The physicality required to navigate the course mimics the functional, whole-body movements made by our ancestors thousands of years ago: natural movements such as running, balancing, crawling, jumping, climbing, and carrying. “Obstacle-course racing is the perfect marriage of strength and endurance in a competition,” says Williams. In addition, participants need explosive power, stability, and psychological stamina.

For this reason, according to Williams, a good training program should focus on these elements:

• Improving core strength and mobility
• Building strength and stability across the hips, midsection, and shoulders
• Developing explosive movements, such as jumping and leaping
• Increasing endurance
• Creating seamless transitions between obstacles

In sum, says Williams, “Your goal should be the ability to launch yourself over a wall and, in one fluid motion, start running again.”

Williams designed the following workout, modified from his Obstacle Fit training program ( www.obstaclefit.com ), to incorporate each of the elements listed above. Practice this routine twice a week for six weeks, and you’ll be ready to rock your first (or next) obstacle-course event.

The Workout

You’ll need plenty of space to run, a set of monkey bars, a park bench or other elevated surface, and a narrow curb or other makeshift balance beam.

Start with a dynamic warm-up , then repeat the sequence of exercises below until you reach 40 minutes. If you are training for a race longer than four miles, complete this workout according to the chart below.

Download chart .

Workout Warm-Up

Glute bridges.

• Lie on your back with your knees bent 90 degrees and your feet flat on the floor, toes pointed forward.
• Press your heels into the ground, squeeze your glutes, and raise your hips as high as possible. Only your shoulders and feet should remain on the ground. Hold for two seconds.
• Lower your hips toward the floor without touching it.
• Repeat 12 times.

Plank Walk-Outs

• Stand with your feet shoulder-width apart and knees softly bent. Bend over to place your hands on the ground, directly in front of your toes, keeping your legs as straight as possible.
• Keeping your legs straight and your belly button drawn in, walk your hands forward into a plank position, with your hands directly below your shoulders. Hold for two seconds.
• Walk your hands back to your toes and slowly rise to standing.
• Repeat six times.

Lateral Lunge

• Stand with your feet shoulder-width apart and toes facing forward. Take a wide step to the right keeping your toes pointed straight and your feet flat.
• Keeping your left leg straight, push your right hip back and lower into a squat on your right side. Keep your right foot, knee, and hip aligned and your weight in the heel of your right foot. Pause for two seconds.
• Push off your right foot to return to the starting position.
• Repeat 12 times. Then switch sides.

Backward Lunge with Twist

• Stand with your feet shoulder-width apart and toes facing forward. Step your right foot backward into a lunge.
• Arch your back slightly while twisting your torso to the left and while reaching your right hand up.
• Push off your left foot to return to standing.
• Alternate sides for a total of 12 repetitions on each side.

1. Run 400 Meters

• 400 meters = one lap around a track or about one-quarter mile.
• (Intensity: a challenging sprint, at a max 8 on a 1–10 scale.)

2. Middle Blockers

Develops explosive power.

1. Stand with feet at shoulder width. Squat by pushing your hips back and bending your knees so that your thighs are parallel to the ground. At the same time, swing your arms backward.

2. Jump vertically by extending your ankles, knees, and hips in a straight line, while swinging your arms forward and upward. Reach as high as possible, as if trying to block a volleyball.

3 . Land on your forefeet, then heels, with knees bent.

4. Repeat 20 times.

3. Pushup Burpees

Builds full-body strength, power, and endurance. 

1. Start in a squat position and place your hands on the ground. Jump your feet back into a plank position. Keep your core engaged and avoid arching your back.

2. Perform a pushup.

3. Jump your feet forward toward your hands to return to a squat position. Immediately jump as high as you can while swinging your arms over your head.

4. Repeat 10 to 20 times.

4. Run 400 Meters

• (Intensity:  a challenging sprint, at a max 8 on a 1–10 exertion scale.)

5. Monkey Bars

Develops upper-body and grip strength . 

1. Start with two hands on the first bar in a dead hang. (Opt for gloves if you’re worried about blisters.) From this position, reach one arm forward to the next bar.

2. Swing your hips forward to generate momentum. Your hips will then swing backward and forward again. As you begin your next swing forward, reach your trailing arm ahead and grab hold of the next bar.

3. As soon as your trailing hand becomes the lead hand, let your body swing backward and forward again. Use the momentum to reach your trailing arm to the next bar.

4. Repeat for 10 rungs.

Note: If you do not have access to monkey bars, substitute pull-ups (to failure) for this exercise.

6. Park-Bench Routine

Builds upper-body and core strength as well as shoulder stability. Alternate bench pushups and bench dips for sets of 12, 10, 8, 6, 4, and 2 repetitions.

Bench pushups (12, 8, 4)

1. Start by facing a park bench or other elevated surface. Place your hands on the bench, slightly wider than your chest, and step your feet back into a plank position .

2. Keeping your weight on the thumb sides of your palms, bend at your elbows. Keep your body in a straight line and your elbows at a 45-degree angle relative to your chest.

3. Press your hands into the bench and extend your elbows to rise to the starting position.

Bench dips (10, 6, 2)

1. Face away from a park bench or other elevated surface. Place your hands behind you on the edge of the bench, with your palms down and fingers facing forward. Keep arms straight and chest open.

2. Step your feet forward and away from the bench. Straighten your legs so that your weight is resting on your heels and the palms of your hands.

3. Bend at your elbows to lower your body toward the ground, with triceps parallel to the ground, keeping your butt close to the bench and your chest open.

4. Press your palms down and extend your elbows to rise to the starting position.

7. Run 400 Meters

8. front plank with contralateral reach.

Develops core strength and improves mobility and stability in shoulders and hips.

1. Start in a plank position on your forearms, with your shoulders directly above your elbows, your entire body forming a straight line from head to toes.

2. Reach your left arm forward while lifting your right leg off the ground. Focus on keeping your hips level. Note: If this is too challenging, extend one limb at a time, going clockwise: left leg, left arm, right arm, right leg.

3. Return your left arm and right leg to the ground. Then reach your right arm and lift your left leg.

4. Alternate lifting your left arm/right leg and right arm/left leg for one minute.

9. Balance Beam

Develops balance.

1. Find a narrow surface (no wider than 4 inches) similar to a balance beam. Step onto the “beam,” putting one foot directly in front of the other. Engage your abs and keep your shoulders back and down.

2. Transfer your weight to your front foot, making sure to engage your glutes. Slowly step your back foot forward while keeping your abs tight and knees softly bent. Keep your arms close to your body.

3. As you place your new lead foot on the beam, distribute your weight evenly between both feet. Once you feel stable, continue walking forward in this manner.

4. Repeat for 20 feet (one set). Perform 10 sets.

Race-Day Essentials

Avid obstacle racer Pete Williams, creator of the Obstacle Fit program ( www.obstaclefit.com ), offers this advice on what to wear and bring to an event.

Nutrition:  For a long-distance event such as a Tough Mudder or Spartan Race, stash a couple of packs of energy gel in your pockets. While water stops are usually plentiful during obstacle-course runs, you likely won’t get the nutritional support offered at running races and triathlons of similar lengths. Also, bring your own postrace snack and energy drink.

Clothing:  It might sound like fun to race in a costume, but consider that whatever you wear will quickly become soaked and caked in mud, weighing you down and possibly getting snagged on obstacles. Your best bet is to wear lightweight, dark form-fitting clothing made of wicking material.

Shoes:  Yes, they will become heavy with mud, but regular running shoes or trail-running shoes will work just fine. If you normally run in minimalist footwear, feel free to wear it on the course, but don’t take this as an opportunity to test out a new pair of Vibram FiveFingers; these unique shoes take a bit of getting used to and could be quite uncomfortable during an intense race. And tie your laces — tight! — and duct tape them to prevent them from coming untied.

Gloves:  Gloves can prevent your hands from getting cut up, but they don’t offer quite the advantage people expect on monkey bars. If the bars and your hands are dry, you’ll be fine without gloves. If everything is wet and slippery, gloves aren’t going to solve the problem. Use gloves mainly if you want to protect your hands.

Watch the moves to the obstacle-course workout at “ The Ultimate Obstacle-Course Workout (Video) “.

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From Playgrounds to Adventure Zones: Discovering the Best Obstacle Courses for Kids

I n today’s increasingly digital world, it is essential for children to engage in physical activities that promote their overall development. One exciting and engaging option for kids is obstacle courses. Obstacle courses offer a combination of fun and challenge, allowing children to test their physical abilities, problem-solving skills, and resilience. From playgrounds to specialized adventure zones, there are various options available for kids to explore and enjoy obstacle course near me . In this article, we will dive into the benefits of obstacle courses for kids and discover the best places to find them, including hot ground gyms, local options, and indoor obstacle course ideas for youth groups.

Benefits of Obstacle Courses for Kids

Obstacle courses provide numerous benefits for children’s physical, cognitive, emotional, and social development. Physically, these courses enhance strength, coordination, balance, and motor skills. Kids navigate through different obstacles, climb over structures, swing on ropes, and crawl through tunnels, engaging their muscles and improving overall fitness. Additionally, obstacle courses stimulate cognitive development by promoting problem-solving, critical thinking, and decision-making skills. Children learn to strategize, adapt to challenges, and think quickly on their feet.

Emotionally, obstacle courses build confidence, resilience, and self-esteem. Kids experience a sense of accomplishment as they overcome obstacles and complete the course. Each success boosts their self-confidence and encourages them to take on new challenges. Furthermore, obstacle courses offer opportunities for social interaction and teamwork. Kids can work together, supporting and encouraging one another to overcome obstacles and accomplish goals. This fosters cooperation, communication, and collaboration among peers.

Types of Obstacle Courses for Kids

Playground obstacle courses.

Many playgrounds incorporate obstacle course elements into their design, providing a fun and accessible way for children to engage in physical activity. These courses may include climbing structures, balance beams, monkey bars, and stepping stones. Look for playgrounds in your area that offer such features.

Outdoor Adventure Parks

Specialized adventure parks often feature dedicated obstacle courses designed specifically for kids. These parks create thrilling and challenging environments with a variety of obstacles, such as rope swings, cargo nets, ziplines, and climbing walls. Seek out adventure parks near you that offer obstacle courses for kids.

Indoor Obstacle Courses

Indoor facilities, such as hot ground gyms, provide a weatherproof option for kids to enjoy obstacle courses year-round. These gyms typically offer structured obstacle courses that cater to different age groups and skill levels. With trained instructors and safety measures in place, indoor obstacle courses provide a controlled and supervised environment for kids to have fun and stay active.

Finding the Best Obstacle Courses for Kids

Research local options.

Start by researching local parks, playgrounds, and recreation centers in your area. Look for information online or reach out to local community groups for recommendations. Check if there are any specific obstacle courses designed for kids or if regular playgrounds have obstacle-like features.

A gym is a specialized facility that focuses on obstacle course training and fitness for kids. These gyms often offer structured classes and open play sessions where children can tackle various obstacles in a safe and controlled environment. Search for Hot Ground Gym near you that offer obstacle courses for kids.

Youth Group Activities

If you are part of a youth group or organization, consider organizing indoor obstacle courses for the kids. Utilize the space available, such as a gymnasium or multi-purpose room, and create a custom obstacle course using mats, cones, hurdles, and other equipment. This allows you to tailor the course to the specific needs and abilities of the youth group.

Indoor Obstacle Course Ideas for Youth Groups

When organizing an indoor obstacle course for a youth group , there are various creative ideas to make the experience engaging and enjoyable for the kids. Here are some indoor obstacle course ideas for youth groups:

Tunnel Crawl : Set up a series of tunnels or crawl spaces using foam or fabric tunnels. Kids can crawl through them, testing their agility and flexibility.

Balance Beam Challenge : Place a long and narrow beam on the ground, and challenge the kids to walk across it without falling off. You can create variations by adding obstacles to step over or maneuver around.

Tire Run : Arrange a line of tires on the floor, and have the kids jump from one tire to another. This activity helps improve coordination and balance.

Rope Swing : Hang a rope from a sturdy beam or structure, and have the kids swing from one end to the other. Ensure proper safety measures and supervision for this activity.

Agility Ladder : Lay out an agility ladder on the floor and have the kids step, hop, or jump through the ladder’s rungs. This exercise improves footwork and coordination.

Hurdle Challenge : Set up a series of hurdles at varying heights, and encourage the kids to jump over them one by one. This activity enhances agility and leg strength.

Wall Climb : Create a mini climbing wall using foam mats or a portable climbing wall. Kids can challenge themselves to climb up and touch a designated point.

Obstacle Course Relay : Divide the youth group into teams and set up a relay-style obstacle course with different stations. Each team member completes one station before tagging the next person. This promotes teamwork and friendly competition.

Balloon Balanc e: Place inflated balloons on the floor, and have the kids try to walk or navigate through the balloons without popping them. This activity improves balance and coordination.

Memory Challenge : Set up a sequence of cones or markers, and have the kids memorize the pattern. After a brief period, they must recreate the pattern by stepping on the markers in the correct order. This activity challenges memory and concentration.

Remember to prioritize safety during indoor obstacle courses for youth groups. Ensure proper supervision, provide appropriate padding or cushioning, and adapt the activities to the age and abilities of the participants.

Obstacle courses provide a fantastic opportunity for kids to engage in physical activity, develop important skills, and have fun. Whether you explore playgrounds, adventure parks, and gyms, or organize indoor obstacle courses for your youth group, there are countless options available to keep kids active and entertained. By introducing them to a variety of obstacles and challenges, you promote physical fitness, problem-solving abilities, and social interaction. Embrace the adventure of obstacle courses and watch as kids gain confidence, resilience, and a lifelong love for active play.

The post From Playgrounds to Adventure Zones: Discovering the Best Obstacle Courses for Kids appeared first on Sunny Sweet Days .

2024 Grit OCR

Saturday 4th May 2024

East Walker Ranch: 16723 Placerita Canyon Rd, Santa Clarita, United States

• "Claw" General Entry - Individual Age group/open
• "Fang" General Entry - Individual Age group/open

Description

Welcome to grit ocr.

Prepare to experience a new  obstacle course race  (OCR) that digs deep and challenges you to push yourself to new levels of physical endurance and strength fitness. Located in the spectacular mountains north of Los Angeles in Santa Clarita, California. Featuring amazing trails, punishing obstacles, killer hills, epic panoramic views and an awesome race festival. Grab your friends and family, bring the kids, and get ready for the ultimate race experience this February!

Learn more at  GritOCR.com

The 2023 Grit OCR: East Walker Ranch race have two race courses, our longer and more challenging Claw race, and our short and easier Fang race.

For our Claw race, we are extending our signature course to be longer with more technical trail running and obstacle challenges to give you the ultimate Grit OCR challenge that is guaranteed to test your strength and endurance to the next level!

Not everyone is ready for the Claw challenge, so for our Fang race we trim the course and reduce obstacles to make the race a little bit shorter and easier, but don't worry, you will still need to train to get through all our signature obstacles and trails!

TOUGH COURSE

Run through a trail course at East Walker Ranch, taking you up the foothills, on the ridgelines with amazing panoramic views, and into the valleys with obstacles at key locations to take your race experience to the next level. You will love the trails!

CHALLENGING OBSTACLES

Running the trail course is difficult on its own, now add in a variety of challenging obstacles that will physically and mentally push you to your limit, testing your strength and endurance. You will overcome each obstacle!

KILLER FESTIVAL

Enjoy the Grit OCR festival all day with your teammates, friends, and family. Watch participants going through course obstacles on the big screens in the beer garden, enjoy food and other  Grit  activities while jamming out your favorite music. You will have an awesome time!

This isn't a gimmicky mud run, Grit OCR is out to push you harder and make you stronger.

MAKING YOU STRONGER

Grit OCR is more than just a race. It's about the courage and resolve to push above and beyond your limits. Setting personal goals and crushing them, pushing yourself hard to beat the course and obstacles. It's about the teamwork, friendship, and the awesome people you meet at the race. It's about making you a better and stronger person. You will become stronger!

Event details and schedule

Race details.

The Grit OCR race course features a 5-mile course that is 95% dirt trails with 5% old paved asphalt, throughout the course will be 20+ obstacles that are designed to test the strength of your whole body, pushing you to the next level of strength and fitness. We believe that anyone can do this, but it won't be easy, you will scream, you will hate it, you will love it, and you will have an awesome time!

Check-in will start at  6:00 AM  and remain open until the last start wave. Arrive 2-hours before your start wave.

East Walker Ranch Open Space  in Santa Clarita,  16723 Placerita Canyon Rd, Santa Clarita, CA 91321 .

NO public parking at East Walker Ranch on race day, general parking at  Placerita Canyon Road off 14 FWY , ride a shuttle bus to race location. Fee: $10 cash on-site.

VIP PARKING

Limited VIP parking  is available at East Walker Ranch when purchased with registration. Fee: $30 in advance.

The start & finish line is located in large open space area inside  East Walker Ranch Open Space .

Drop off your swag bag at bag check before the race and get it quickly after you finish.

START WAVES

To prevent congestion at obstacles, there will be start waves in  15-minute intervals starting at 8:00 AM . Choose your wave time when registering.

• Official race shirt
• Collectible finisher medal
• FREE race photos
• Special surprise gift
• Official finisher certificate
• Volunteer support
• Course aid-stations
• Finish line water & food
• 1-Finisher beer (21 & over)
• Bus transportation to/from parking
• An awesome race experience

Organised by

New Global Adventures

23890 COPPERHILL DR Unit 372, VALENCIA

Phone: 3109547977

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OTS cadets push through the Blue Thunder obstacle course

MAXWELL AIR FORCE BASE - Officer Training School  officer trainees completed the Blue Thunder obstacle course as part of their module three deployment exercise April 9 at  Maxwell Air Force Base in Montgomery.

As part of their 60-day commissioning requirements, officer trainees display their Air and Space Force competencies related to leadership, mission execution, warfighting, communication and professionalism as they rappel down a wall, crawl through sand, and navigate through numerous obstacles as a team.

“[Module three] is our expeditionary module, where we push them to their limits,” said Capt. Patrick Francis, an OTS instructor. “The physical courage aspect of this plays into their growth as an officer and prepares them for future deployments. The hardest part of this challenge for most trainees is looking down the tower and making eye contact with their belayer, because they are 50 feet above them, and all they’ve got is a rope.”

OTS is split into five modules, or phases, of training. These five modules mimic the  Air Force Force Generation  model in how it trains, equips, and “deploys” officer trainees through their 60 days of training. In module three, trainees participate in Blue Thunder, a deployment exercise that includes rucking, tactical combat casualty care training and combat arms training and maintenance.

“In this block of training, we’ve shifted from individual-focused to team-focused training,” said OT Jordan Maharrey, an officer trainee who went through the course. “Whenever these groups are doing the obstacles, you’ll notice they can’t continue until everyone completes the obstacle. There were a lot of people who had never done this before and so it’s good to build comradery and the team.”

The exercise falls during a pivotal time in the training curriculum, right before the budding leaders transition to becoming upper classmen and are charged with leading the junior classes. During this phase, module three, trainees being to hone their skills as multi-capable airmen, preparing for rapid mobilization and mission execution. Emphasis on staff roles, decision-making, continuous competency development and physical challenges play into the refinement of leadership fundamentals. All of these skills continue to build throughout the program, leading to the culminating event of every officer trainee’s journey at OTS graduation.

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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