Ultimate Obstacle Race Training

This workout courtesy of Jonathan (my trainer) at UFL5280, who has been kind enough to tailor our afternoon sessions towards obstacle race training.


The workout:
10-1 barbell complex plus laps.
Equipment needed:
45lb. olympic barbell, or equivalent. Scale as needed.
1/4 mile track or equivalent.

Warm-up = 1/2 mile jog.

Complex as follows:
"Half burpees" (in push-up position, thrust legs out and back in) x10 reps
Push-ups x10 reps
Back squat x10 reps
Overhead press x10 reps
Frontal squat x10 reps
Clean x10 reps
Bent over row x10 reps
Dead lift x10 reps
Bi-ceps curl x10 reps
Tri-ceps extensions x10 reps

After the above set, run 1/4 mile.

Return to the bar, repeat above complex x9 reps, run 1/4 mile. Then, x8 reps +1/4 mile, etc. down to x1 rep and finishing with one last 1/4 mile.

At the end you will have run 3 miles total (with warm-up 1/2 mile) and completed 55 reps of each exercise. And also likely, you'll be looking for your medal, t-shirt and free beer.

This is a real burner and great race prep. If you can kill this in under and hour, you'll be well on your way to a strong 5k obstacle race finish.

So, Jonathan, where's our cold one?