Obstacle Race Training-1/3/13

Obstacles in most races involve walls, monkey bars, tarzan swings, rope climbs, burpees, and other exercises demanding upper body strength. Your training should include exercises like to following to allow explosive lifting from well trained muscles. Hands need to grip tightly, shoulders and arms need to pull body weight swiftly, legs need to jump high, lungs need to breath and the heart needs to pump. These exercises will help get you there.

• 25 minutes on the elliptical
• 3 x dumbbell curls sets to muscle failure
• Farmer dumbbell carry 20 yards

• Rest
• 3 x dumbbell press to muscle failure
• Farmer dumbbell carry 20 yards
• Rest
• 3 x dip sets to muscle failure
• 1 set of pull-ups with leg lifts to muscle failure
• Rest
• 1 set of chin-ups with leg lifts to muscle failure
• Rest
• 1 set of alternate grip chin-ups with leg lifts to muscle failure
• Rest
• Plank for 2 minutes
• 40 sit-ups
• Plank for 2 minutes
• 20 leg lifts
• Stretch

See more in Army Physical Readiness Training