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Train For An Obstacle Race With This 6-Week Plan

WEEK 4

Click here for the pdf version of Weeks 4-6

All workouts are 60ish-minutes, including a 5-minute full-body warm up.

Monday
OR 4-mile run: 0.5-mile mark (20 pushups), 1-mile (15 burpees), 1.5 mile (20 squats), 2-mile (20 pushups), 2.5-mile (15 burpees), 3-mile (20 jumps for height), 3.5-mile (20 squat jumps), 4-mile (20 burpees)

Tuesday
PBR 800-meter run, PBR 12-10-8-6-4-2 (repeat until reaching 55-minutes)

Wednesday
AR

Thursday
IV 2-mile easy run, 3-4-2-4-3 intervals, 2-mile easy run

Friday
PBR 1-mile run, PBR 12-10-8-6-4-2, 30 squats, pull-ups to failure, 2-min plank, 1-mile run, 30 V-sit crunches, PBR 12-10-8-6-4-2

Saturday
AR

Sunday
Rest

WEEK 5

All workouts are 70(ish)-minutes, including a 5-minute full-body warm up.

Monday
IV 3-mile easy run, 3-4-2-4-3 intervals, 2-mile easy run

Tuesday
PBR  2-mile run, 10 jumps for height, 20 squats, 20 pushups, 2-mile run, PBR 12-10-8-6-4-2 (repeat until reaching 65 minutes)

Wednesday
AR

Thursday
PBR PBR 12-10-8-6-4-2, pull-ups to failure, 20 squats, 2-min plank, 15 monkey bars (repeat until reaching 65 minutes)

Friday
PBP 2-mile run, 15 monkey bars, 20 jumps for height, 20 pushups, 2-mile run, 2-min plank, 15 monkey bars, 20 squats, 2-mile run (repeat until reaching 65 minutes)

Saturday
AR

Sunday
Rest

WEEK 6

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

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

Tuesday
AR

Wednesday
PBR 400-meter run, 15 burpees, 400 meter run, park bench routine 12-10-8-6-4-2 (repeat until reaching 35 minutes)

Thursday
AR

Friday
Rest

Saturday
Race!

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