Obstacle Race Prep Routine

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This exercise routine is designed to prepare you for an obstacle course race (like Savage Race, Spartan Race, etc..). The goal for each day is to build strength, cardio, and to lessen required recovery time. You will need access to a gym with free weights, pull up bar, punching bag, basic machines, and a horizontal ladder. The cardio portion is listed as elliptical, however, this could be supplemented by treadmill or running. If you do sign up for an obstacle course race, best of luck to you! Make sure that as well as working out with this routine, you practice running the full race length (evenings, or perhaps on weekends). Lastly, make sure if your just starting out that you start slow. If you follow this routine you will be working out 5 days a week. So build up weights and reps at a pace you can manage and sustain.

Good luck to you! Always remember that you can do what you set your mind to!

Monday
Tuesday
Wednesday
Thursday
Friday

Monday 9 exercises, 48 mins

Elliptical Training	1x0 reps	rest: 5s
Barbell Bench Press	3x5 reps	rest: 30s
Barbell Incline Bench Press	3x8 reps	rest: 30s
Dumbbell Fly	3x8 reps	rest: 30s
Dumbbell Seated Arnold Press	3x8 reps	rest: 30s
Dumbbell Bent-Over Raise	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
Yoga	1x0 reps	rest: 10s
	1x0 reps	rest: 5s

Tuesday 10 exercises, 56 mins

Elliptical Training	1x0 reps	rest: 5s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 30s
Barbell Preacher Curl	3x5 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 5s
Barbell Curl	3x8 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 5s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 30s
Yoga	1x0 reps	rest: 10s
	1x0 reps	rest: 5s

Wednesday 9 exercises, 52 mins

Elliptical Training	1x0 reps	rest: 5s
Machine Hip Abduction	3x12 reps	rest: 30s
Machine Hip Adduction	3x12 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 5s
Barbell Squat	4x8 reps	rest: 30s
Dumbbell Calf Raise	3x8 reps	rest: 30s
Dumbbell Deadlift	3x8 reps	rest: 30s
Yoga	1x0 reps	rest: 10s
	1x0 reps	rest: 5s

SR 1 10 exercises, 53 mins

Elliptical Training	1x0 reps	rest: 5s
Pull-Up	3x6 reps	rest: 30s
Chin-Up	3x6 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 5s
	6x2 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 5s
	1x1 reps	rest: 30s
	3x8 reps	rest: 30s
Yoga	1x0 reps	rest: 10s
	1x0 reps	rest: 5s

SR 2 9 exercises, 55 mins

Elliptical Training	1x0 reps	rest: 5s
Kettlebell Double Windmill	3x8 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 5s
Push-Up	3x15 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 5s
	5x8 reps	rest: 30s
Barbell Clean and Jerk	3x8 reps	rest: 30s
Yoga	1x0 reps	rest: 10s
	1x0 reps	rest: 5s