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Obstacle Race Prep Routine
General
Beginner
Dumbbell
Plan Details
The Obstacle Race Prep Routine routine by markopolox is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
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!
Routine detail
Mon
Monday
Est. 49 min
9 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Rotator Cuff Lift
3 Sets x 8 Reps
Yoga
1 Set
Mindfulness meditation
1 Set
Tue
Tuesday
Est. 57 min
10 exercises
Elliptical Training
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Elliptical Training
1 Set
Barbell Curl
3 Sets x 8 Reps
Elliptical Training
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Yoga
1 Set
Mindfulness meditation
1 Set
Wed
Wednesday
Est. 53 min
9 exercises
Elliptical Training
1 Set
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Elliptical Training
1 Set
Barbell Squat
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Yoga
1 Set
Mindfulness meditation
1 Set
Thu
SR 1
Est. 53 min
10 exercises
Elliptical Training
1 Set
Pull-Up
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Elliptical Training
1 Set
One arm Pull-up
6 Sets x 2 Reps
Elliptical Training
1 Set
Horizontal Ladder Climbing
1 Set x 1 Rep
Timed bar hang
3 Sets
Yoga
1 Set
Mindfulness meditation
1 Set
Fri
SR 2
Est. 55 min
9 exercises
Elliptical Training
1 Set
Kettlebell Double Windmill
3 Sets x 8 Reps
Elliptical Training
1 Set
Push-Up
3 Sets x 15 Reps
Elliptical Training
1 Set
Basic 3 movement Boxing On Bag
5 Sets
Barbell Clean and Jerk
3 Sets x 8 Reps
Yoga
1 Set
Mindfulness meditation
1 Set
