Obstacle Course Race Training Workouts

img_1516Obstacle course races (sometimes known as mud runs) have surpassed marathons in terms of annual participation in the United States, as reported by USA Today in 2015. Many see these races – Warrior Dash, Tough Mudder, Spartan Race, etc. – as a greater challenge when you add in the obstacle elements.

Having participated in a few myself – with plans to do many more – I’ve come up with some training methods that prepare my body for the kinds of physical tests I know I’ll experience during the race. And I want to help you prepare for your next race, as well!

These workouts focus on three things you’re bound to experience:

  • Running
  • Quick bursts of strength moves
  • Grip strength

Oh, and there are burpees as well!

Here are two workouts to help you get ready for your next obstacle course race.

Workout 1

  • First circuit – 3 times through, no rest
    • .25 mile run
    • 10 pullups
    • 10 inverted rows
    • .5 mile run
    • 10 burpees
    • 10 farmer’s Walks
  • Second circuit – 3 times through, no rest
    • .25 mile run
    • 10 goblet squats
    • Single-arm hangs – 5 seconds, switch, for 30 seconds
    • .5 mile run
    • 10 hammer curls
    • 10 sumo squats

Workout 2

  • First circuit – 3 times through, no rest
    • .25 mile run
    • 10 single-arm landmine rows
    • 10 inverted rows – feet elevated
    • .5 mile run
    • 10 burpees
    • 10 rope or towel pullups
  • Second circuit – 3 times through, no rest
    • .25 mile run
    • 10 goblet squats
    • Single-arm hangs – 5 seconds, switch, for 30 seconds
    • .5 mile run
    • Hex dumbbell holds – 30 seconds
    • 10 sumo squats