Obstacle Race Prep Routine
Shared By : markopolox
Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 537

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Description

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 Monday
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 30 sec 5 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 30 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 8 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 30 sec 8 3 Progress Chart

Shoulders

Rotator Cuff Lift 30 sec 8 3 Progress Chart

Cardio

Yoga Yoga 10 min - - Progress Chart

Cardio

Mindfulness meditation 5 sec - - Progress Chart
Tuesday Tuesday
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 30 sec 8 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 30 sec 5 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Biceps

Barbell Curl Barbell Curl 30 sec 8 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 8 3 Progress Chart

Forearms

Dumbbell Palms Down Wrist Curl Over A Bench Dumbbell Palms Down Wrist Curl Over A Bench 30 sec 8 3 Progress Chart

Cardio

Yoga Yoga 10 min - - Progress Chart

Cardio

Mindfulness meditation 5 sec - - Progress Chart
Wednesday Wednesday
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 30 sec 12 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 30 sec 12 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Upper Legs

Barbell Squat Barbell Squat 30 sec 8 4 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 30 sec 8 3 Progress Chart

Back

Dumbbell Deadlift Dumbbell Deadlift 30 sec 8 3 Progress Chart

Cardio

Yoga Yoga 10 min - - Progress Chart

Cardio

Mindfulness meditation 5 sec - - Progress Chart
Thursday SR 1
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Back

Pull Ups Pull Ups 30 sec 6 3 Progress Chart

Back

Chin Up Chin Up 30 sec 6 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Back

One arm Pull-up 30 sec 2 6 Progress Chart

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Chest

Horizontal Ladder Climbing 30 sec 1 1 Progress Chart

Forearms

Timed bar hang 30 sec - 3 Progress Chart

Cardio

Yoga Yoga 10 min - - Progress Chart

Cardio

Mindfulness meditation 5 sec - - Progress Chart
Friday SR 2
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Abs

Kettlebell Double Windmill Kettlebell Double Windmill 30 sec 8 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Chest

Push Up Push Up 30 sec 15 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Shoulders

Basic 3 movement Boxing On Bag 30 sec - 5 Progress Chart

Shoulders

Barbell Clean and Jerk Barbell Clean and Jerk 30 sec 8 3 Progress Chart

Cardio

Yoga Yoga 10 min - - Progress Chart

Cardio

Mindfulness meditation 5 sec - - Progress Chart