People racing in an obstacle race
25
Sep
2019
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Obstacle Race Workout Plan

The 7 DAY WORK OUT PLAN  for obstacle race enthusiasts. Strengthen your body, build an iron grip and test your grit with these awesome heart pumping workouts.

 

DAY ONE – RACE PACE RUN.

Complete a 5 minute warm up run followed by dynamic stretches. Set a 30 minute timer OR set a distance and maintain a race pace run throughout. RPE 7-8

 

DAY TWO – UPPER BODY STRENGTH CIRCUITS.

Complete a 5 minute warm up followed by dynamic stretches. Complete 4-5 sets of the circuit performing 8-10 reps per exercise. Use your 8-10 max rep weight to make this challenging.

 

  • Dumbbell  Bench Press
  • Pull ups (alternatives: assisted pull ups or inverted row)
  • Press Up Burpees
  • Barbell Push Press
  • Tricep Dips
  • Hanging leg raises
  • Renegade Rows

 

DAY THREE –  REST DAY WITH A FOCUS ON MUSCULAR REHABILITATION

REST DAY. Full body stretch and foam rolling session

 

DAY FOUR – HILL RUNNING FOR LEG STRENGTH AND ENDURANCE

Perform a 5 minute warm up followed by dynamic stretches. Perform hill running intervals of steep incline. Run the steep incline for 60 seconds and run walk or walk down hill for 60 seconds. Repeat this for a total of 20 minutes. Slow pace jog/walk for 5 minute cool down.

 

DAY FIVE – GRIP STRENGTH AND CORE

Strength training for improving grip strength and a focus on core exercises.

3 sets on each exercise with 30 – 60 seconds rest between sets.

  • Dead hangs  – hold for as long as you can maintain good grip
  • Single arm dead hangs – hold for 5-10 seconds at a time alternating from one arm to the other.
  • Farmers Walks – 30 – 60 seconds at a time.

Perform 3 sets with 60 – 90 seconds rest between sets.

  • Plank – for maximum hold
  • Russian twists – 60 seconds
  • Decline Sit ups – 60 seconds

FINISHER. 10 minute Burpee Ladder Challenge

Start your timer.
Do 1 burpee. Rest 5 seconds.
Do 2 burpees. Rest 5 seconds.
Do 3 burpees. Rest 5 seconds.
Do 4 burpees….

When you reach a point where you need more than the 5 seconds rest, take the rest that you need (and no more) and start back at 1 burpee. Do this for 10 minutes. How many burpees can you do?

 

DAY SIX – LOWER BODY STRENGTH CIRCUITS

Complete a 5 minute warm up followed by dynamic stretches. Complete 4-5 sets of the circuit performing 8-10 reps per exercise. Use your 8-10 max rep weight to make this challenging.

  • Deadlifts
  • KB Swings
  • V-sit
  • Back Lunges
  • KB Fig 8’s
  • Box Jumps
  • Weighted sit up

DAY SEVEN-  REST DAY WITH A FOCUS ON MUSCULAR REHABILITATION

REST DAY. Full body stretch and foam rolling session.

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Em Fitness - Personal Trainer in Brighton and Hove

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