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2018 Starter’s Guide: Obstacle Course Race Workout

Develop the strength, stamina, and skills for the wall-scaling, rope-climbing, and mud-crawling demands of these hardcore events.

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2018 Starter's Guide - Goal #3: Training for Obstacle Course Racing
Edgar Artiga / M+F Magazine
2018 Starter's Guide - Goal #3: Training for Obstacle Course Racing
Edgar Artiga / M+F Magazine

DIRECTIONS: Repeat 3 to 6 times for beginners to advanced.

Go back to the GOAL #3: OCR tips page>>

Return to The M&F Starter’s Guide 2018>>

Routine

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Full-Body Endurance

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

SG18 400-meter Run

Equipment
Sets
--
Reps
--
Rest
--
Can be performed on a treadmill, track, or trail.
Exercise 2 of 5

SG18 Burpee

Equipment
Sets
--
Reps
10
Rest
--
Exercise 3 of 5

SG18 Pullup

Equipment
Sets
--
Reps
10
Rest
--
Can also be performed as jumping pullups.
Exercise 4 of 5

SG18 Dumbbell Clean

Equipment
Sets
--
Reps
10
Rest
--
Can also be performed with a sandbag or dumbbells.
Exercise 5 of 5

SG18 KB Walking Lunge

Equipment
Sets
--
Reps
20
Rest
--
Can also be performed with a sandbag or dumbbells. Can also be performed with weight in front rack position.
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