The 8-week Training Plan to Demolish an Obstacle Course Race

Exercise 1 of 6

General Pullup

Equipment

Pullup Bar

Sets

1

Reps

30

Rest

As needed

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Exercise 2 of 6

General Pushup

Equipment

No Equipment

Sets

5

Reps

60 sec.

Rest

20 sec.

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Exercise 3 of 6

Box Jump

Equipment

Box

Sets

5

Reps

60 sec.

Rest

20 sec.

Exercise 4 of 6

Farmer’s Walk

Equipment

Sets

5

Reps

60 sec.

Rest

90 sec.

How to

Exercise 5 of 6

Dumbbell Box Step Up

Equipment

Sets

3

Reps

4 min.

Rest

60 sec.

Exercise 6 of 6

The 8-week Training Plan to Demolish an Obstacle Course Race

Equipment

Sets

1

Reps

30

Rest

As needed

Perform five sets of one rep, then five sets of two, and then five sets of three.