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

Exercise 1 of 6

General Pullup

Equipment

Pullup Bar

Sets

10

Reps

2

Rest

30 sec.

Play How to

Perform these reps as explosively as possible

Exercise 2 of 6

Dumbbell Man Maker

Equipment

Dumbbells

Sets

5

Reps

10

Rest

90 sec.

How to

With dumbbells

Exercise 3 of 6

TRX Pushup

Equipment

TRX

Sets

5

Reps

60 sec.

Rest

20 sec.

How to

Exercise 4 of 6

Kettlebell Swing

Equipment

Kettlebells

Sets

5

Reps

60 sec.

Rest

20 sec.

Play How to

Exercise 5 of 6

Burpee

Equipment

Sets

5

Reps

60 sec.

Rest

20 sec.

How to

Exercise 6 of 6

Monkey Bar Hang

Equipment

Pullup Bar

Sets

1

Reps

5 min.

Rest

As needed

How to

**The goal is to accumulate five minutes of hanging. If you need a break, stop the clock, rest, and then resume.