Training plan for obstacle course
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Why Hybrid Training Is Great For Obstacle Course Racing

How do you train for an obstacle course race?

Hybrid training means adopting several training techniques/styles and combining them in one progressive training plan to achieve a level of fitness and strength in different areas. After all, obstacle course racing IS a hybrid sport and has been described as ‘CrossFit meets endurance sports meets adventure racing’ sounds fun right?!

People racing in an obstacle race

Training for this can seem confusing but let’s break it down into a few key areas. For example, obstacle course racing requires strength, agility, balance, and endurance and at times speed to complete the many exciting elements that get thrown at you.

Creating an obstacle course fitness plan

If at first creating a fitness plan to cover ALL these components is too much then focus on 3 elements that are your weakness’.

Let’s say our three weaknesses are:

  • Upper body strength
  • Balance
  • Endurance

Battle rope HIIT training

Upper body strength is vital for OCR (obstacle course racing) you will be required to pull yourself over walls, logs, nets and ropes. There is a tonne of upper body required so learning how to improve your pull-ups, rows, push-ups and tricep dips will be beneficial.

Balance training comes in very useful on various obstacles. 3 great ways to improve your balance are single leg deadlifts, single leg squats, low squats into standing on your toes.

HIIT training works for endurance by increasing cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid.

Woman training in the gym in preparation for an obstacle course

Example workout for obstacle course race training

List your exercises, set your rep range and take into account your fitness level. Make sure you make progressive changes each week for example increase reps, sets or weight. Change rest times, speeds, intervals.

Warm up – 5 minutes on cardio machine followed by 5 minutes dynamic stretching/activation.

A) Pull Ups (assisted or non-assisted) 3 x reps to failure. 90 seconds rest.

B) Single Leg Deadlifts 3 x 10 reps on each leg. 30 – 60 seconds rest


C1. Inverted Row 3 x 10 reps

C2. Bench Press 3 x 10 reps

C3. Low Squat to toe stands 3 x 20 reps

Minimal rest during the set so just take what you need. Complete all exercises one after the other then repeat for a total of 3 rounds.

HIIT – AMRAP (As Many Rounds As Possible) In 10 minutes

1A. 200M fast run

1.B Tricep Dips to failure

1.C Kettle bell Goblet Squat to Shoulder Press (thrusters) x 10 reps


Want to know how to balance your nutrition to fuel your body the best way and improve recovery? Read >> High Protein Plant Based Meals For Health & Performance.

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