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Train For An Obstacle Race With This 6-Week Plan

WEEK 1

Click here for the pdf version of Weeks 1-3

All workouts are 30ish-minutes, including a 5-minute full-body warm up.

Monday
IV 1-mile easy run, 3-3-2-3-3 intervals, 1 mile easy run

Tuesday
PBP 400-meter run, pull-ups (5 or to failure), 50 mountain climbers, 400-meter run, 20 push-ups (repeat until reaching 25 minutes)

Wednesday
AR

Thursday
PBR 400-meter run, 15 burpees, 400 meter run, park bench routine 12-10-8-6-4-2 (repeat until reaching 25 minutes)

Friday
PBP 1-mile run, 20 pushups, 50 mountain climbers, 5 pull-ups, 10 burpees (repeat until reaching 25 minutes)

Saturday
AR

Sunday
Rest

WEEK 2

All workouts are 40ish-minutes, including a 5-minute full-body warm up.

Monday
PBP 400-meter run, 20 pushups, 30 mountain climbers, 400-meter run, 20 squat jumps, 20 V-sit crunches (repeat until reaching 35 minutes)

Tuesday
PBP 400-meter run, 20 pushups, 20 squats, 400-meter run, 50 mountain climbers, 5 pull-ups, 400-meter run, 20 burpees, 15 squat jumps. (repeat until reaching 35 minutes)

Wednesday
AR

Thursday
PBR 400-meter run, 20 jumps for height, 400-meter run, 10 monkey bars, park bench routine 12-10-8-6-4-2, 400-meter run, pull-ups to failure, 1-minute plank (repeat until reaching 35 minutes)

Friday
IV 1-mile easy run, 4-3-3-4 intervals, 1-mile easy run

Saturday
AR

Sunday
Rest

WEEK 3

All workouts are 50ish-minutes, including a 5-minute full-body warm up.

Monday
PBR 400-meter run, 30 push-ups, 50 mountain climbers, 400-meter run, park bench routine 12-10-8-6-4-2, 20 squat jumps, 400-meter run, 20 burpees (repeat until reaching 45 minutes)

Tuesday
IV 1-mile easy run, 4-3-3-4-2 intervals, 1 mile easy run

Wednesday
AR

Thursday
PBP 400-meter run, 20 pushups, 20 squats, 400-meter run, 50 mountain climbers, 5 pull-ups, 400-meter run, 20 burpees, 15 bench jumps (repeat until reaching 45 minutes)

Friday
PBP 400-meter run, swim 50 yards or run 25 minutes and perform 20 burpees, 400-meter run (repeat until reaching 45 minutes)

Saturday
AR

Sunday
Rest

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