crossfit obstacle course workout

• Join ELEMENT (for all)
• Join ATHENA (for women)
• Hire a Coach to Design Your Program
• See Featured WODs
• Browse Popular WODs (Free)
• Browse WOD Collections
• 📄 How to: Pick Your Equipment
• 👉 Sample Filters: WODs with Common Equipment
• Program (Daily Training) Memberships
• Beastmode Membership
• Coach Membership
• 📄 How to: Scale a WOD (powered by AI)
• 📄 How to: Log Your Workout Scores
• 📄 How to: Create Custom WOD Collections
• 📄 How to: Cardio & Load Conversions

⚡️ UNLOCK THE FULL PROGRAM

Join the ELEMENT program to get full access:

• Limited- and no-equipment modification options
• Scaling options for any ability level
• Performance tips for how to approach each workout
• Skill development and progressions
• Global members-only community

First 7 days free. Cancel any time.

Already a subscriber? Login

Join the ATHENA program to get full access:

Join WODwell to add this WOD to your collections

Sign up or login with e-mail

• Fitness Gear
• Olympic Weightlifting
• Physical Health
• Supplements
• Lose Weight
• CrossFit Events

2024 CrossFit Open Winners: Grace Walton and Jonne Koski (Unofficial)

How to scale crossfit open workout 24.3: ultimate guide, what is crossfit open workout 24.3, tia-clair toomey sits out of 24.3 open announcement; khrennikov, crouch, wells take over.

• Muscle and Strength
• Core and Abs
• Barbell Exercises
• Kettlebell Exercises
• Dumbbell Exercises

Bodyweight Exercises

• Olympic Weightlifting Exercises
• Build Muscle
• Healthy Eating
• Vegan and Vegetarian
• CrossFit Open
• CrossFit Games
• Fitness Memes

Tudor Magda and Emily Claw Win CrossFit Open 24.2 Workout (Unofficial)

The crossfitter’s guide to obstacle course racing.

Constantly testing and challenging your fitness in new ways is a principle that lies at the heart of self-improvement. OCR trails are a perfect way to do this.

Obstacle course races take your fitness out of the Box and into a totally new realm. The combination of running and conquering an assortment of rope swings, water pits, tunnels, walls, barricades and many other objects is both an enjoyable and challenging achievement for anyone that enjoys pushing their limits and enabling their full potential.

They demand a mixture of using the right equipment , a positive mental attitude and the right physical capabilities.

Each race will require and develop all of the following aspects of your fitness in training and on race day itself:

• Core strength
• Adaptability
• Mental strength

OCR can be used as a great way to develop all-round fitness for improving your CrossFit® performances. Simultaneously, you can also use CrossFit® as an effective way to train for an obstacle course run.

THE RELATIONSHIP BETWEEN OBSTACLE COURSES AND THE CROSSFIT GAMES® 

In 2012 an obstacle course was featured as an event at The CrossFit Games® for the very first time. Earlier this year, Dave Castro programmed an obstacle course once again for the 2017 competition. The event proved hugely popular with both athletes and spectators alike, and was a successful way to test the fitness of the competitors in a new context. Both of these events were short sprints, so for longer OCR trails you will need to adapt your training and approach slightly.

CrossFit Games® and Rehband Athletes   such as Annie Thorisdottir , Tia-Clair Toomey , Camille Leblanc-Bazinet , Josh Bridges  and Rich Froning all incorporate obstacle course work into their training. If you want to start or get better at OCR, try the following tips.

Get Used to Operating Outside Your Comfort Zone

OCR will put you in uncomfortable situations. Bruises, cuts, cold water, wet hands, mud, fatigue, stones in your shoes etc. Luckily for you, CrossFit® is designed to make you comfortable with the uncomfortable, and every WOD that you have ever done has helped to prepare you for any OCR trail you want to enter!

Most OCR courses tend to be roughly around 80% running and 20% obstacles. This means that if you want to do well then you need to have a good base of endurance and decent running technique. It’s also a good idea to build up your endurance with longer runs. If you have the chance, go for trail runs over hills, mountains and rough ground, as this will help your body adapt to tougher conditions.

You can program WODs with running into your training. This will also enable you to practice tackling obstacles or exercises at a high heart rate, which is what you will be doing on the OCR itself.

Work on Your Technique

Watch how others tackle objects and see what works. Take the best ideas  and apply them to your competition races. When Rich Froning was interviewed about the O-Course at The CrossFit Games® about his strategy, he simply replied that he watched where other people messed up and made sure not to make the same mistakes. Clear and effective advice.

He also answered with a smile:

“Taller is better but when other people fall down it helps you too.” Rich Froning.

Wear the Right Gear

Protecting your joints is a must. Knee Sleeves  are a great way to keep your knees warm throughout the full race and reduce the risk of injury. They will also shield your ligaments and joints from the stress of steep downhills and relentless pounding of running on rough, uneven surfaces for longer distances.

When Rehband athletes Annie Thorisdottir and Tia-Clair Toomey trained and took part in the O-Course Event they used the thicker 5mm Knee Sleeves  in order to absorb the shocks from jumping down from height on the wall, cargo net and other objects on the course.

3mm Knee Sleeves  are advisable for longer OCR trails that take many hours to complete and have much longer stretches of running.

Gloves and wrist sleeves can be a good idea if you are competing at a time when the weather may be unfavourable and make the conditions tougher. They help with grip on wet objects such as logs or monkey bars. They also help when your hands get cold after obstacles like ice pools.

Make it Social and Have Fun

This is a principle that lies at the heart of CrossFit® and OCR. Choose a good group of people to go with and enjoy yourself. Whether you choose to compete hard and try to win prizes and medals, or you simply do it for fun, adding a social aspect will make the achievement and experience even more enjoyable.

Race Day Nutrition

When it comes to race day, don’t add anything new into your diet. This is not the time to experiment. The obstacle courses that have been featured in CrossFit® events generally tend to be sprints, but if you are taking part in a much longer OCR, then fuel yourself with dried fruits, bananas, dates and other snacks that will supply quick energy along the way. It is a good idea to stock up the day before with a couple of big meals that are high in quality sources of carbohydrates, as these energy reserves will quickly be burned off during the race itself.

HOW TO USE CROSSFIT® TO TRAIN FOR OBSTACLE COURSE RACES

CrossFit® is an excellent way to train for OCR as there are many crossovers between the two sports.

Mental Toughness

 “I could do this which is easier or I could choose that way of doing things which is harder. Once you start to choose the hard decisions over and over again then it stops being a decision and starts to become a habit. Doing one more rep, going the extra mile, adding a little more weight will then become a part of you and who you are.”

In this quote Josh Bridges  explains how seeking the difficult route will help to make you a tougher and more resilient individual. This idea is constantly drilled into you through CrossFit® , and transitions perfectly across to OCR.

“Once you start to make the hard decision every time you start to feel comfortable with the uncomfortable and enjoy what you’re doing. You also become a better athlete,” Josh Bridges continues.

OCR doesn’t require massive strength numbers, but you do need to be able to haul, lift, drag and move your body over many different kinds of obstacles. Bodyweight workouts involving running are an excellent way to train your general conditioning for OCR. Add this one into your programming:

5 rounds for time

• 50 Push Ups
• 25 Pull Ups

Simply improving your bodyweight strength, technique and movement will also be hugely beneficial for OCR trails. This WOD will push you very quickly towards muscular fatigue and force you to work hard when you are tired, highly applicable for OCR conditions. 

25 min EMOM

• 10 Push Ups

Core and Stabilisation Work

A strong core is essential for any OCR. The variety of obstacles that you will face require pulling, twisting, lifting, jumping and swinging in different ways through all three planes of motion. A strong core will enable you to attack and conquer all objects with confidence.

Thankfully all the overhead squats, hollow holds, gymnastic work and other core work that you do regularly will be a huge help when it comes to tackling the obstacles that stand in your way on the OCR!

Core strength WOD from Tia-Clair Toomey

• 30 sec Hollow Hold Rock
• 10 Hollow Rocks

HOW OBSTACLE COURSES CAN HELP YOU BECOME A BETTER CROSSFITTER

A big part of CrossFit® training is adaptability. This is often overlooked but it is an important concept within the sport of fitness.  Any obstacle course race requires many characteristics and physical abilities that are focused on and developed in CrossFit™, and any OCR will force you to use them in a different way.

OCR can also be a great way to find and expose weaknesses within your fitness. Tackling unknown obstacles when you are physically and mentally fatigued is difficult, and you may find that the new conditions reveal gaps in your strength, endurance, power or willpower.

If you limit your training to the Box then you are missing out on a big part of what CrossFit® stands for. As outlined by Greg Glassman, “Constantly learn and play new sports” is an important mandate within its principles. OCR will bring you in direct contact with new physical and mental challenges to overcome. Time to put your fitness to the test.

Enable your full potential

Image Sources

• Annie Thorisdottir: Rehband
• Josh Swinging: Rehband
• Annie Running: Rehband
• Rich Froning OCR: Rehband
• Annie-Stretching: Rehband
• Josh Over the Beam: Rehband
• Tia Snatch: Rehband
• Josh-Bridges-Rich-Froning-OCR: Rehband

Latest articles

How to get bigger and stronger shoulders faster, how do prisoners get so big and muscular, 100 push-ups and pull-ups a day for 30 days: what happens to your body, how to get kids to start weightlifting while playing sports, related news, how to find out how fast or slow your metabolism is, maximizing weight loss with a 20-minute treadmill hiit workout, no carbs for 14 days – what happens to your body.

BOXROX PRO - FAQ

BOXROX – Competitive Fitness Magazine is the world’s biggest online magazine for fans of CrossFit® and functional fitness. With more than 5,000,000+ readers and 10,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. The magazine and its 250+ contributors cover many topics including CrossFit®, weightlifting, nutrition, lifestyle and community related news. Everything that a fitness fan is searching for.

BOXROX and its content is not affiliated with CrossFit, Inc in any way nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit® is a registered trademark of CrossFit, Inc.

Copyright © 2013-2024 by BOXROX

• Privacy Policy
• Privacy Center
• Cookie Policy

Don't miss the CYBER MONDAY'S sports equipement deals on Amazon!

23 of the Best Training Plan for Obstacle Course Race

Whether you are a beginner in ocr or training for a spartan beast, you need a workout plan. here are 23 free programs that you can use at home or the gym..

The best training plan must be tailored to your precise needs and goals. Also, every workout must be detailed, with the type of exercises, the number of repetitions and the duration. All of which can be efficiently followed through a weekly schedule. However, to find the best training plan, you must consider the following options.

Beginner + training plans

• Intermediate + training plans

Advanced + training plans

What is a good training plan for obstacle race, how much time do you have before the race, would it be your first race, what kind of race have you joined, what do you want to improve specifically, the 5 training keys for ocr.

If you're searching for the best gear to train for an obstacle race and expecting to find a real review from a real runner. Check out this list I created of the top OCR training equipement.

Here's the best training program you can find for free on the internet. They are categories in difficulty levels: beginner, intermediate, advanced and elite.

28-Day Spartan 5k Running Plan

From: Megan Beck at Spartan Race Type: Weekly training schedule Duration: 28 days Suitable for: Beginner Work on: Endurance & running Location: Outdoor Equipment needed: Running shoes Link: See training plan

Beginner 5KM obstacle course race

From: BeMilitaryFit.com Type: Downloadable training schedule (PDF) Duration: 8 weeks Suitable for: Beginner Work on: Running and mobility Location: Home and outdoor Equipment needed: none Link: Download training plan

Couch to Sprint training plan

From: Spartan SGX Type: Downloadable training schedule (PDF) Duration: 5 weeks Suitable for: Beginner Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor, playground) Equipment needed: Sandbag Link: Download training plan

OCR training workout plan

From: Endurelite Type: Downloadable training schedule (PDF) Duration: 4 weeks Suitable for: Beginner & intermediate Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Gym, home and outdoor Equipment needed: CrossFit gym equipment Link: See training plan

Spartan Training Guide

From: Shane Yost, Spartan trainer Type: Downloadable training schedule and workout plan (PDF) Duration: 5 weeks Suitable for: Everyone (Beginner, intermediate and advanced) Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor, playground) Equipment needed: Weights Link: Download training plan

Stadium Sprint Training Plan

From: Megan Beck at Spartan Race Type: Weekly training schedule Duration: 28 days Suitable for: Beginner, intermediate & advanced Work on: Complete workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor & playground) Equipment needed: Weights Link: See training plan

Spartan Workout of the Day

From: Spartan Race Type: Daily workouts in your inbox Duration: N/A Suitable for: Everyone (Beginner, intermediate, advanced, elite) Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor, playground) Equipment needed: Link: See training plan

The minimal optimal obstacle training plan

From: Grit Camp Type: Downloadable training worksheet (PDF) Duration: N/A Suitable for: Beginner Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor, playground) Equipment needed: Kettlebell Link: See training plan

The Perfect Spartan Race Workout Plan

From: Laura Williams, MSEd, ASCM-CEP Type: Weekly training schedule Duration: 6 weeks Suitable for: Beginner & intermediate Work on: Strength, running, and mobility Location: Everywhere (gym, home, outdoor, playground) Equipment needed: none Link: See training plan

The Ultimate Mud Run Training Plan

From: Mark Barroso, Spartan SGX coach Type: Weekly training routine Duration: 28 to 90 days Suitable for: Everyone's fitness level (Beginner, intermediate, advanced & elite) Work on: (Endurance, running, strength, grip, mobility) Location: Gym and home Equipment needed: CrossFit gym equipment (Kettlebell, medicine ball, barbell & weights) Link: See training plan

Train For An Obstacle Race With This 6-Week Plan

From: WomensRunning.com Type: Weekly training schedule & downloadable training schedule (PDF) Duration: 6 weeks Suitable for: Beginner Work on: Complete body workout (Endurance, running, strength, grip & mobility) Location: Home, outdoor and playground Equipment needed: park bench, pull-up bars Link: See training plan

Race day domination Obstacle race training program

From: HybridAthlete Type: Downloadable training schedule (PDF) Duration: 24 week Suitable for: Beginner & intermediate Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Gym & outdoor, playground Equipment needed: Kettlebell, jump rope, foam roller, barbell & weights Link: Download training plan

Intermediate training plan and more

1-Month Spartan Race Training Plan

From: Spartan Race Type: Downloadable training schedule (PDF) Duration: 4 weeks Suitable for: Intermediate and advanced Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor, playground) Equipment needed: Weights Link: Download training plan

4 Weeks To Get Spartan Race Ready

From: Andrew Read, Coache at BreakingMuscle.com Type: Daily workout plan Duration: 4 weeks Suitable for: Intermediate & advanced Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Gym Equipment needed: Gym equipment Link: See training plan

6 Weeks Obstacle Course Training Plan

From: Andrew Read, Coach at BreakingMuscle.com Type: Downloadable training schedule (PDF) Duration: 6 Week Suitable for: Intermediate & advanced Work on: Endurance, running, strength & grip Location: Gym Equipment needed: CrossFit Gym equipment Link: Download training plan

Conquer a Spartan Race: Training Plan

From: OutsideOnline.com Type: Weekly training schedule Duration: 16 weeks Suitable for: Intermediate and advanced Work on: Complete body workout (Endurance, running, strength, grip & mobility) Location: Gym and outdoor Equipment needed: Gym equipment Link: See training plan

Spartan 12 Week Training Plan

From: Spartan Race Type: Downloadable training schedule (PDF) Duration: 12 weeks Suitable for: Beginner and intermediate Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Gym Equipment needed: Gym equipment (StairMaster) Link: Download training plan

Spartan Beast Training Plan

From: Megan Beck at Spartan Race Type: Weekly training schedule Duration: 28 days Suitable for: Intermediate, advanced & elite Work on: Complete workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor & playground) Equipment needed: Weights Link: See training plan

Spartan Beast Training Program

From: Rob DeCillis, co-owner of Training for Warriors Long Island Type: Weekly training schedule Duration: 8 weeks Suitable for: Intermediate & advanced, elite Work on: Complete workout (Endurance, running, strength, grip & mobility) Location: Gym & home Equipment needed: Basic CrossFitGym equipment (Kettlebell, plyo box, pullup bar, barbell & weights) Link: See training plan

Super Spartan Training Plan

From: Megan Beck at Spartan Race Type: Weekly training schedule Duration: 28 days Suitable for: Intermediate & advanced Work on: Complete workout (Endurance, running, strength, grip, mobility) Location: Everywhere (gym, home, outdoor & playground) Equipment needed: Weights Link: See training plan

The 10-Week Obstacle Race Training Plan

From: MensJournal.com Type: Weekly training schedule Duration: 10 weeks Suitable for: Intermediate and advanced Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Gym, home & outdoor Equipment needed: Crossfit gym equipment Link: See training plan

Ultimate 2-month obstacle course race training plan

From: Mark Barroso, Spartan SGX coach Type: Weekly training schedule Duration: 8 weeks Suitable for: Intermediate & advanced Work on: Endurance, running, strength & grip Location: Everywhere (Home, outdoor, playground & gym) Equipment needed: Pullup bar, heavy bucket See training plan: Week 1 , Weeks 2 & 3 , Weeks 4 & 5 , Weeks 6 & 7 , Week 8

8-week training plan to demolish an obstacle course race

From: MuscleAndFitness.com Type: Weekly training schedule Duration: 8 weeks Suitable for: Advanced & elite Work on: Complete body workout (Endurance, running, strength, grip, mobility) Location: Gym Equipment needed: Gym equipment Link: See training plan

First, a good training program for OCR will include a wide selection of exercises, that work your entire body. It can't be only about weight lifting or running.

Therefore, forget about the all-in-one gym machine, or the endless weight lifting and get ready to do circuit training. The circuit training includes a wide variety of exercise targeting different muscle groups.

Secondly, the number of repetitions or the amount of time you must perform the exercise is detailed in the plan. You'll precisely know what to do for each workout. The activities are group into categories and propose through a weekly schedule. Every day is a different workout, alternating strength, cardio, upper and lower body training. Plus, each week the volume and the intensity increase, until the day of the race.

However, finding the right workout plan is a daunting task, especially if you are a beginner. Before you pick any training plan, you must know what you need.

When choosing a training program, I always ask the same questions: how much time do you have before the race, what the type of event and what is your fitness level?

I recommend you read the following to get a better idea of what you need. After I will guide you towards the right training plan for you. I have personally searched the entire web and selected the best training program you can use for free.

The amount of training you'll cumulate before the race drastically makes a difference between finishing the race or dying on the course.

Obstacle racing is no joke, and even if no actual death as happens during such events, you should start training yesterday.

In general, it takes between 4 to 16 weeks of training before the race. However, depending on your fitness level, and goals, I would recommend starting your practice 6 months before the big day.

For my first mud run, I had 8 weeks to prepare, and I barely run half the time. The other half I was walking or catching my breath. As for my first Spartan Race (8 miles), I had 1 month to train, and I almost finished last.

In my experience, if you were to ask me how long does it take to prepare for a Spartan Race, I would suggest you start training right now if you want a chance to finish the race on your two feet.

If you are beginning, your goal is to train 3 to 4 time a week and increase the volume each week. As for the intermediate and more advanced athletes, your target should be 5 to 6 time a week.

Therefore, you must find a training schedule that maximize the time you have available and that correspond to your fitness level.

Training for a race we never did before, mean going out of our comfort zone and accepting that we might be a little bit out of shape. However, you don't have to be a beginner to feel like you are not ready for a race.

Before my first Spartan Beast (13 miles), I was as anxious like at my first mud run (3 miles). I remember the feeling of not knowing what I got my self into and severely doubting my capacities. Therefore, I decided to train 5 days a week to make sure I cross the finish line. Also, I showed up for training, even on the day that I had all the excuses not to exercise.

Put your anxiety away and start planning for success because you have the opportunity to achieve the extraordinary.

By failing to prepare, you are preparing to fail. - Benjamin Fraklin

My advice is to find a training programme that is challenging enough for your fitness level, and that you are confident in completing.

Did you signup for a 5K, an obstacle race or a mud run? Therefore, your training strategy should be aimed at getting ready for that specific race.

For a first Spartan Sprint, you'll have to follow a basic 5K obstacle course training plan. I know how hard is the Spartan Sprint, and it's not your Sunday jog around the block that will get you ready. You'll need to work on your strength and endurance.

Before picking a training plan, find out the quantity and type of obstacles you'll be facing, as well as the length of the race. From this information, you'll be in a position to precisely pinpoint the type of workout plan you'll need.

However, you don't need to run a marathon before running a marathon. Which means it's impossible to train in the same condition as the race, but you should find a workout routine that mimics the difficulties you'll encounter during the race.

During an obstacle race, you'll have to climb, crawl, run and lift heavy objects. Maybe you already know which one of those aspects you need to improve. Therefore, you should look for a training program that works on that particular deficiency.

Personally, it's my grip strength that I need to train more, especially If I want to perform on the monkey bars and the climbing rope. Consequently, I always make sure to include grip work in my training schedule.

Maybe you feel out of shape completely, and therefore, you should get a training plan for beginners that will guide you to the minimum viable fitness level for the race. Such workout program will include all kind of exercises that train every key aspect of an obstacle race.

Here are the 5 pillars of a good workout plan that will get you ready for any obstacle races such as Spartan Race and Tough Mudder.

1. Endurance

The most crucial aspect for the training must be your endurance. During the race, your legs will require lots of power to keep on moving and pushing up the hills. Also, your arms will be used to lift heavy objects or pulling yourself over an obstacle. On the day of the race, your body needs to be able to perform for an extended period. Therefore, the only number you should focus on is the duration of the training and not the weight or the speed.

Increase your muscle endurance by performing the maximum amount of reps, using compound exercises such as presses, deadlifts, and squats.

Another great tip to improve your overall endurance is to modify your everyday habits, such as taking the stairs, walking to work, get a standup desk, lifting heavy objects, etc.

When working out for an obstacle race, the second important key to your training is the running aspect.

First, you need to focus on the duration of your runs. As you get stronger, you can shift your focus on your speed. The goal is always moving forward, even if it means walking. Because the longer you stay on the course, the more tired you'll become, the more energy you'll consume and the less chance you 'll reach the finish line.

In your workout, make sure to include all running types, such as long run, sprint, and interval. This will condition your legs to the stop and go style of an obstacle race. Also, you need to practice in all kind of situation, such as trail, hills, downhill, sand, mud, and water.

By varying your running routine, you'll prepare your feet and legs for any difficult terrain you might encounter during the race.

3. Strength

Your strength will be tested, and you must be prepared to lift ridiculously heavy loads. Most strength obstacles during a Spartan race are between 40 to 90 pounds for men and 20 to 70 pound for women.

Therefore, during your workout, you should experiment with different types of weight and objects. Don't just use the practical weights with the comfortable handle, go for the oddly shaped objects with no handles.

For example, you could grab 2 bumper plates in each hand or carry your dumbells is into a 5-litter bucket until your hands burst in flames. Another excellent training equipment is the sandbag because you can take it in your hands, on your back, over your head, etc.

If you workout in a gym, do a rotation between dumbbells, kettlebells, and barbells. Also, try to combine the weight lifting with movement, because it works on stability and grip. For example, you can perform squats or lunges with your dumbbell press.

During an obstacle race, you'll need plenty of grip power to pull yourself over an obstacle. Therefore, you must include in your schedule the proper exercises that work on your grip. During a workout, there's two way to train your grip.

The first is be lifting, swinging and carrying weight. For example, kettlebell swings are great exercises because it works your strength, your core and your grip at the same time. Another great activity to include in your workouts is the framers carry, where you walk with heavy dumbells in your hands.

The other way to train your grip is with a pull-up bar. For example, you can perform a series of pull-up or simply practice hanging under the bar for a maximum time. However, the ideal equipment you could use is the monkey bars at your local park. If you don't have access to monkey bars, you can just use a pull-up bar and switch grips to mimic the movement you'll do under the actual bars. Your goal is to become comfortable supporting your body weight.

5. Mobility

Mobility training makes you stronger and more flexible, which is an excellent advantage for obstacle racing. You'll become flexible enough to move your body over the obstacles and finishes the race injuries free.

Again, ditch the gym machine, and work on your ability to perform full range movement in a controlled manner, without help from a piece of equipment. Also, consider attending yoga classes during your recovery days. Such activity will keep your body moving, while lightly stretching your muscles.

Your goals are to strengthen your joints and stabilizer muscles, which will allow you to perform movements on a broader range-of-motion.

Finding the right workout plan is critical, but you must also commit to your training. You are on the way to discover a new you, and once you meet your better version, you'll thank yourself for putting all the efforts.

You got this!

P.S. If you're searching for the best training equipement for OCR and hoping to get genuine advice from a real runner. You should check out this list I created of the top tools to train for an obstacle race.

I have picked these tools because I'd used them in different obstacle races and mud runs. Plus, I'd confirmed my selection with my fellow OCR runners. With all their insights and my own experience, I've built this list of the top training equipement.

Thank you for reading!

Hi, I'm the Obstacle Ninja, and I will share with you my tips on how to crush it at your next obstacle racing. Also, how to get your little ninja more active with obstacle course. Want to know more about me? Read my story!

The Most Effective Training Equipment for Obstacle Racing

How to Prepare for a Spartan Beast?

This Is What You Need to Wear at Your Next Obstacle Race

Hi, i'm the obstacle ninja, and my passion is ocr (obstacle course running)..

My idea of the perfect weekend is to run a Spartan Race or Tough Mudder with my family. We love to run in the mud and challenge your self with the obstacle. My kids and I, we love to watch Ninja warrior and train for our next obstacle race or mud run. I will share with you my tips on how to crush it at your next obstacle racing. Also, how to get your little ninja more active with obstacle course.

Want to know more about me? Read my story!

Got questions? Contact me!

' + emailE + ' ') //-->

Most popular articles

How to Run With Glasses

The Complete Spartan Race Obstacles List

How to Create a Ninja Warrior Obstacle Course for Kids

How to Train for a Spartan Race

• Skip to primary navigation
• Skip to main content
• Skip to primary sidebar

The Online Home for Strength Sports

Watch This Runthrough of the CrossFit Games Obstacle Course

And after weeks and weeks of glimpses and guesswork, your first look at the mysterious CrossFit Games obstacle course is here.

They’re calling it the Sprint O-Course, and it’s located at the Alliant Energy Center in Madison. Demo team member and former Games competitor Paul Tremblay recently took it for a spin, and the 82-second race was uploaded to CrossFit’s YouTube channel. Check it out.

So what are we looking at here? For starters, we’re seeing a lot of variety, more than was suggested when we got a glimpse of the course last week . On July 26, Director of the CrossFit Games Dave Castro posted a couple of pictures of the course in its larval stage, showing nothing but a scant framework that only hinted at possibilities. What we thought was going to be a rope climb was in fact a frame for cargo net obstacle, one that appears to be the first that competitors will face.

After the cargo net, we’ve got a rope swing, monkey bars, a wall climb, a few logs to vault, more swinging ropes to traverse, a rope climb, crawl under nets, a ladder to climb, and a lot of balancing on logs interspersed throughout.

It’s awesome.

View this post on Instagram A post shared by Katrín Tanja Davíðsdóttir (@katrintanja)

The CrossFit Games website has also disclosed exactly what the event will look like when it’s performed on Friday:

Athletes will race against each other head-to-head in a 3-round bracketed tournament.

Athletes will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round. Additionally, the 4 athletes with the fastest times that did not place 1st or 2nd will move on to the next round.

The second round will have 4 heats, with the winner of each heat moving on to the final, along with the athlete with the fastest time that did not win their heat.

Five athletes will race in the final round.

Places 1-5 will be awarded to the athletes in the final round, ranked by their finishing order. Places 6-20 will be awarded to the athletes from the second round, based on their times. Places 21 on will be awarded to the remaining athletes based on their times to complete the course in the first round.

https://www.instagram.com/p/BWoPVrrlt_8/

This is shaping up to be a great event that will definitely test the limits of competitors’ physical fitness, while also providing a nice nod to CrossFit’s support for the military and law enforcement officers.

Right after the Sprint O-Course, athletes will be doing the 1-rep max snatch event and the Triple-G chipper . Then they’re going to need a nap.

Featured image via CrossFit® on YouTube.

About Nick English

Nick is a content producer and journalist with over seven years’ experience reporting on four continents. Since moving to New York City in 2013 he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science .

View All Articles

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

At Crossfit Thunderbolt, we train for the “unknown and the unknowable”. The movements we work on in the box have a real life application beyond the barbell, and the well-rounded fitness we’ve worked so diligently to build is what will help us succeed with the “unknown”.

If you are training for an obstacle course race (OCR), you will find yourself well-prepared with the programming at Crossfit Thunderbolt. Here are 7 ways that Crossfit prepares you for obstacle course racing!

1. Deadlift

For weeks now at Crossfit Thunderbolt, we have been systematically and progressively building up our deadlift strength by following Wendler programming.  When it comes to real life applications – like picking up heavy suitcases, moving furniture, OR picking up that heavy boulder or oddly shaped object at an obstacle course race – you will be well prepared to do so. You will be strong enough, but even more importantly, you will know the key points to make sure the movement is safe.  Out on the course, you may hear Coach Justin’s voice in your ear, or mine, telling you to keep your weight in your heels – “big chest” – keep the natural arch in your back (no rounding) – keep the “bar”/object close to your body.  These points that you have practiced over and over in our strength programming have made you strong, and they will also keep you safe as you put them into practice in an obstacle course race.

2.  Pull-ups

By working on strict pull-ups and pull-up progressions, we have been systematically gaining strength in the lats, shoulders, and core.  One of the most common injuries in OCR is to the shoulders – but the strength you’ve built up working on strict pull-ups will help protect your shoulders. And that skill and strength will help you pull your body up the rope and up and over walls.  You may hear Coach Ana or Coach Tiffany’s voice in your ear, telling you to retract your shoulder blades before you pull….These are skills you’ve been working on with us, and they are the skills that get you ready for the “unknown” of an obstacle course race.

3.   Grip Strength

Think about all the farmer carries, the pull-ups, the toes-to-bar – think about DT, for goodness sake.  Think about the WODs where your forearms were burning and you wondered if your hands could hold on for one more rep….we’ve been working on grip strength, sometimes in ways that you don’t even think about.  It carries over to the rope climb and the monkey bars, as well as many “unknown” obstacles where you might have to carry an object.

4.  Endurance

Cardiovascular endurance is something we frequently work on here at Crossfit Thunderbolt.  Remember Murph?  The WOD with a 5k?  The WODs with 800 meter runs or 400 meter repeats have also been building up your endurance.  If you have worked on your running form with Coach Scott, you have increased your running efficiency and reduced the chance of running injury. All of this has prepared you to run a typical OCR of 3 to 8 miles.   (If you want to do more work on running form, or if you are training for a longer OCR, please talk to me or Coach Scott!)

5. BURPEES! (high intensity effort)

We all love to hate burpees.  Some obstacle course races require a burpee penalty for any missed obstacles.  But regardless of which race you are doing – burpees have increased your body’s ability to do high intensity exercise and maintain effort over time.  Think about when you first started: doing just a few burpees was a huge challenge!  You may not *love* burpees – your eyes may still roll when you see them in a WOD – but as your fitness has increased, your body’s ability to maintain high intensity effort has increased.  When you are out there on the obstacle course, that ability to maintain high intensity effort will pay off when you are sprinting up hills, or if you have to do 30 burpees. You will be ready.

6.  Mental Toughness

Mental toughness is another key component. And you have developed that in spades here at Crossfit Thunderbolt.  Think about the times you wanted to quit a WOD, but didn’t.  You have developed strategies – whether that was to check your pacing, take a breath and get back to it – whether that was a mantra, such as “just one more.  One at a time” – whether it was to picture how proud you will feel when the workout is done – whether it was breaking the workout in manageable chunks in your mind and telling yourself that you are 1/4 done, then 1/2 done – whether it is simply realizing that you are capable of SO MUCH MORE than you thought.  All of these strategies have built up your mental toughness – they help you to keep going when you want quit. And mental toughness is a real-life skill that will help you out on the course.

7. Community and team-work

Community and team work are a vital part of both Crossfit and obstacle course racing.  The community at Crossfit Thunderbolt is strong and tight-knit.  We are close, supportive, and have that core belief that “no one gets left behind”.  And once you’ve done an obstacle course race, you will realize the OCR community is very similar.  You will see people helping each other, teams working together, and everyone cheering for the fastest and the slowest athlete alike. You will see the experienced athlete and the beginner working together. In both communities, we know what it is like to suffer and to overcome, and that is why we respect each other’s effort. And as part of the community, you will find help from a stranger when you need it – and in turn, you will offer help to a stranger who needs it.

If you have been following our programming here at Crossfit Thunderbolt, consider signing up for an obstacle course race to test your fitness!

If you are looking for a way to prepare for your first obstacle course race, or a better way to train for your next race: come check us out at Crossfit Thunderbolt!

-Coach Molly

(Coach Molly has run 10+ obstacles course races with her team, 3 marathons, and countless half marathons.  She is CF-L1, CF-endurance, as well as a Spartan Group X Coach)

Leave a reply Cancel reply

Your email address will not be published. Required fields are marked *

Recent Posts

• Be Like Kevin
• Little Box, Big Heart
• October Athlete of the Month
• September Athelete of the Month

Recent Comments

• Shane Burgwald on Be Like Kevin
• jason khalipa on Be Like Kevin
• Sandy Lambert on Be Like Kevin
• Debra DeValdivielso on Be Like Kevin
• October 2017
• January 2017
• November 2015
• Athlete Focus
• Entries feed
• Comments feed
• WordPress.org

• Search for:
• Become a Member
• Season Schedule
• Leaderboards
• CrossFit Games
• Competition
• Local Competitions
• Newsletter Archives
• Ambassadors

Tactical Games Catching On with CrossFitters as National Championship Goes This Weekend

It goes without saying that functional fitness should prepare you for far more than crushing a CrossFit workout, and there’s no shortage of stories with this example in practice. An athlete goes and smashes a marathon, becomes a triathlon stud, gets into obstacle course racing, or any assortment of athletic feats utilizing their versatile capacity and body control. The Tactical Games are one of the major crossover sports that continues to grow and attracts general class-goers and elite-level athletes alike.

The sport was “created to provide a platform to test the skills and readiness of tactical athletes of all backgrounds,” according to the company’s website, and is, simply put, a series of fitness tests coupled with marksmanship. 

The Ideal Tactical Games Athlete (Hint: There Isn’t One)

“I think it goes for shooting sports at large; there’s a common misconception that it is predominantly a white, male, Republican, far right-wing sport, and it really couldn’t be further from the truth,” said Nick Thayer, President of the Tactical Games. “Our athletes touch all races, all demographics, all political leanings. It’s really, really cool…we touch every community.”

Two women taking the sport by storm include CrossFit athlete Callerina Key and CrossFit Games competitor Margaux Alvarez. Both ladies will be throwing down this weekend (Nov. 4-6) at the National Championship in Florence, TX.

Key, who grew up in Alabama hunting and around firearms, got into The Tactical Games scene relatively early, in 2019. 

“People are always like, ‘oh, are you military, are you ex military, are you law enforcement?’ I’m like no, I’m a chiropractor,” she said laughing. “Anybody can compete as long as they are good people; we have a great community as long as they’re willing to learn, as long as they are safe with firearms, anybody can compete for sure.” 

Thayer reminds us that while gun ownership is commonly aligned with a particular political affiliation, there’s no intention of that in the industry.

“It’s shooting and fitness and that doesn’t need to have a political tie to it. Of course, we all believe firmly in the Second Amendment, but the Second Amendment is a bipartisan part of our Constitution. It shouldn’t have a political leaning to it. So that’s our stance on it; we want anybody and everybody that wants to come out and compete,” he reiterated. 

Alvarez also discovered the sport in 2019, inspired by the Rogue Invitational Biathlon, and although she lacked significant shooting experience beforehand, she found a need for personal weapon education through an unfortunate circumstance. 

“I fell in love with the idea of knowing how to fire and protect yourself during Covid and when my home was broken into in 2020. Some CrossFit Games items were stolen so that was another catalyst to learn more. I have since acquired my CCW and have come to love the SIG SAUER weapons I own,” she said. “It is a huge responsibility that does require a ton of respect but you will quickly realize those in the space have nothing but respect towards this craft. The learning curve however does require a lot of time practicing much like the snatch or the clean and jerk. I was hooked immediately.” 

A Transferable Skill Set: Body and Mind

The crossover application between the two is evident, but not to be underestimated. 

“It’s a similar modality, similar training methodology. Training for CrossFit won’t necessarily make you a great Tactical Games athlete, but it makes you a very competent Tactical Games athlete,” Thayer stated. “It’s really about preparing your body physically for demand under load like that — and it’s no different than the CrossFit kind.”

The ways the two sports are alike extend beyond the physical application, as The Tactical Games can serve as an unique opportunity to test your headspace as well.

“Shooting is very mental. You need the discipline to allow bad shots to live in the past while sticking to a very regimented dry-fire routine that can seem mundane. Dry firing is like mobility, not a lot of people do it and that is where you can make huge progress,” Alvarez said. “I was very diligent on dry fire drills, sling manipulation, and transition speed in terms of reloading etc. in my training, (and) I was also very fixated on transition times in my competition days in CrossFit as well, so a lot of things transferred over.” 

Key added that resilience and adaptability to stress are key components of success. 

“It’s a very unique sport. It’s a different kind of stress (and) it’s still very physically taxing, but you can’t redline or else you won’t be able to shoot,” she explained. “So it requires a lot of thinking and definitely a lot of, just like in CrossFit, planning your workout, your structure, knowing yourself well enough to know ‘I can’t blow up on this’. Because with this one, if you blow up, you get the line. You can’t shoot.” 

Safety First

In thinking about putting athletes through exhaustive exercise and then asking them to shoot a firearm with incredible accuracy, we couldn’t help but wonder how The Tactical Games navigates keeping athletes and event-goers safe during the competitions. Putting it bluntly, “if you move with your muzzle pointing the wrong direction, it’s an immediate disqualification,” Key said.

Thayer expanded: “Safety is paramount in our sport. We’ve made changes; I won’t say that it was necessarily always the case right early on.” 

The sport’s inception is in large credit to former military members looking for a way to train similarly to how they did while deployed, and after it caught on with civilians, “we’ve had to institute rules that are just kind of common sense rules to us that don’t affect the competition, but definitely make it a much safer environment and a safer place for people to go out and have fun,” he said.

The Future of the Sport: On and Off the Competition Field 

As the industry continues to grow and provide more competition opportunities, the potential to increase longevity as an athlete is evident. 

“I mean, I love CrossFit, don’t get me wrong. CrossFit is what keeps me fit and I love the functional fitness side of it. But, The Tactical Games is something that I know that I can do and will do longer than being a competitive CrossFitter,” Key admits. “Competitive CrossFitter eventually starts taking a toll on my body. I’m excited because I can do The Tactical Games for a really long time.” 

In a way that’s all too relatable for CrossFit OG’s, Alvarez compared this season for The Tactical Games to “a very grassroots early CrossFit Aromas kind of time”. 

She continued: “There is absolutely zero stress (as an athlete) and I’m at a stage in my life where national distribution in my wine company matters most, so I don’t have a goal like I did being a CrossFit Athlete. Of course, I always want to win of course but shooting is extremely complicated and that takes years to master. I owe the girls who have fired a lot in their lives a lot of respect.” 

For more on Alvarez’s take on the inspiring women competing in this field, check out this video on her YouTube page . Whether she’s showing up for a chance at prize money or just practicing in solitude, the application extends beyond the formal competitions for the athlete turned entrepreneur. 

“As recession hits, inflation gets worse and cases of violence look like they are rising, I am more confident each day after all the training I put in, I am better prepared. I hope I will never need to pull my Sig out, but if I do I will have more of an understanding of my capabilities that will warrant an appropriate response, backed by tons of hours at a range and more time dry firing,” she said. “I really do take that seriously more so than competing and a lot of the girls that I train with feel the same so it is a great network I have developed. There are some amazing girls in this sport with amazing stories and I hope to one day tell their stories so other women know they aren’t alone.” 

Thinking About Giving it a Shot?  If you’re interested in participating in The Tactical Games, volunteering at an event or signing up for a local one-day skirmish is a great way to get your feet wet. They also put on athlete camps through their university program across the country, which empowers participants with knowledge and hands-on practice for a true competition. And for more on the National Championship this weekend, visit their website .

Get the Newsletter

For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more.

" * " indicates required fields

CrossFit Open Announcement 24.2 Matchup: Justin Medeiros vs Colten Mertens

Which emergency service professionals were the fittest in 2023, breaking: mal o’brien out for 2024 season.

Professional Athlete to Entrepreneurship Parallels with Margaux Alvarez

Video: dan bailey and margaux alvarez discuss repeat events at the crossfit games, margaux alvarez’s workout of the week.

Your Most Memorable Open Moments

The open report: week 4, meet nadia szymialis: the usa’s first female collegiate functional fitness champion.

• Terms of Use
• Privacy Policy

2024 Team Quarterfinal Workouts Released

April 3, 2024

All four workouts for the 2024 CrossFit Games Team Quarterfinal have been released on the CrossFit Games site. 

VIEW WORKOUTS

Teams will have two score submission windows to complete the designated workouts and submit their scores in the team’s competition dashboard. 

Workouts 1-2 : Wednesday, April 3, 12 p.m. PT-Saturday, April 6, 5 p.m. PT

Workouts 3-4 : Saturday, April 6, 5 p.m. PT-Monday, April 8, 5 p.m. PT

If your team has a chance of qualifying within the top 40 in your region, be sure to record each workout on video. All Semifinals-qualifying teams will be required to submit a video of all workouts upon score submission. 

VIDEO SUBMISSION BEST PRACTICES

Note : Once competition begins, the team must select only two men and two women from the Competition Team roster to compete for the duration of the Quarterfinals. It is not permitted to substitute in the remaining athletes for any reason. Should a member of the team get injured during the competition or need to leave the team for any reason, teams will not be allowed to use their remaining members to complete the competition.

LEARN MORE IN THE 2024 RULEBOOK

New Classes  

Starting in 2017 Iron Rig Fitness Center has grown from a small exclusive Personal Training Studio into a fully operational 24 hour access Cross Training gym. Offering 1-on-1 Personal Training, Small Group Training, Group HIIT Classes and Open Gym. 

CrossFit/Obstacle Course Racing

We want to make everyone feel welcome while being able to get the most out of their workout. Young and old, beginners and advanced, whatever your goal we will help you reach it. 

How To Get Started

Schedule a Personal Training Assessment with one of our coaches, drop in for a Free Group HIIT Class or set up your own 24 Hour Open Gym Membership. Your only a sweat session away!

Join our mailing list

Thanks for subscribing!

15 CrossFit Workouts For Every Level and Equipment Setup

Posted: June 29, 2023 | Last updated: June 30, 2023

If you're ready to take your strength workouts to the next level and shock your muscles (in a good way of course), CrossFit might be exactly what you need. This training style is quick, intense, and no matter the workout, you're going to be gassed once it's over.

One of the biggest perks of CrossFit is the fitness community you get from joining a gym (aka a box). But if you're wary of signing up (or maybe just wondering what CrossFit is like ), you might want to check out some CrossFit workouts - or even try a few on your own - before committing.

To help you get a taste, we rounded up our favorite CrossFit workouts. They range from 10 minutes to 60 minutes, and all require different equipment, so you can find one that fits your current needs. (We also listed them from shortest to longest, so you can easily find what you want.) No matter which you choose, it's sure to help improve your strength, both mentally and physically. Whether you're just dipping your toe into CrossFit or you're well-acquainted and looking to do a WOD ("workout of the day") on your own, give any of these CrossFit workouts a shot.

10-Minute CrossFit Kettlebell Workout

If you're still getting the hang of kettlebells and CrossFit, try this 10-minute total-body kettlebell workout . This workout will primarily work your lower body but you'll also feel your abs and arms light up.

Equipment needed: A light to medium kettlebell (five to 35 pounds).

10-Minute Bodyweight CrossFit Ab Workout

If you're here for core-workout inspiration, take a page out of CrossFit Games athlete Kari Pearce's book with her

10-minute bodyweight CrossFit ab workout . Fair warning: just because it's fast and bodyweight doesn't mean it's easy.

Equipment needed: None.

10-Minute CrossFit Arm Workout

If you're short on time and want to get sculpted arms, try this 10-minute CrossFit arm workout . It requires a bit of equipment, so this one is great if you're looking to do a CrossFit workout at the gym.

Equipment needed: A soft medicine ball (eight to 20 pounds), rings or suspension trainer, a slam ball (20 to 40 pounds), and a set of medium-weight dumbbells.

10-Minute CrossFit Burpee Workout

Love burpees? Hate burpees, but want to do them anyway? Step right up to this 10-minute CrossFit burpee workout that consist of only one move: yes, burpees .

20-Minute At-Home CrossFit Workout

If you don't have a CrossFit box nearby, this 20-minute at-home CrossFit workout will do the job. It won't take long to complete, and your legs, arms, and abs are going to be sore once it's over.

Equipment needed: A pair of medium-weight dumbbells (six to 20 pounds).

20-Minute CrossFit HIIT Workout

If you don't want to spend hours at the gym doing cardio and strength training, try this 20-minute CrossFit HIIT workout , which features a combo of both.

Equipment needed: A set of medium-weight dumbbells (six to 20 pounds), a stationary bike or fan bike, and a rower.

20-Minute AMRAP CrossFit Workout

Set your timer for 20 minutes and get ready to work with this intense 20-minute AMRAP workout . In case you aren't familiar with this CrossFit term , AMRAP stands for "as many reps/rounds as possible."

Equipment needed: A sturdy box or bench, medicine ball, and a cardio machine (rower, bike, treadmill; if you don't have a machine, you can jump rope or do jumping jacks).

25-Minute Upper-Body Dumbbell CrossFit Workout

If you want to improve your upper-body strength and build lean muscle, try this upper-body dumbbell workout straight from a CrossFit coach, who called it "quite the shoulder smoker." It should take you somewhere between 20 to 30 minutes, depending on how much rest you need.

Equipment needed: A pair of dumbbells (six to 20 pounds).

30-Minute EMOM CrossFit Workout

EMOM stands for "every minute on the minute," and it's a signature style of CrossFit workout. To do it, you set a timer, and every minute (on the one-minute, two-minute, three-minute mark, etc.) you do a specific exercise. This 30-minute EMOM CrossFit workout combines strength and cardio moves and is sure to leave you breathless.

Equipment needed: A jump rope and pair of medium-weight dumbbells (six to 25 pounds).

30-Minute Legs, Arms, and Abs CrossFit Workout

Not only will this 30-minute CrossFit workout strengthen your legs, arms, and abs, but it's also going to improve your endurance - and it does all that in just three exercises.

Equipment needed: A rower (or just your body weight), a soft medicine ball or set of medium-weight dumbbells, and rings or a suspension trainer.

30-Minute Cardio and Strength CrossFit Workout

Get the most bang for your buck with this 30-minute CrossFit workout . You'll run, jump, and lift to improve your strength, cardio, and explosive power.

Equipment needed: One medium-weight dumbbell and a box or sturdy bench. You'll also need easy access to the outside or a treadmill, so you can run (though we also have bodyweight modifications).

50s CrossFit Chipper Workout

A "chipper" is another style of CrossFit workout that sounds simple - maybe even easy - until you try it yourself. They usually consist of just a few exercises, but you need to do a large number of reps of each. You need to complete (or chip away at) all the reps of one exercise before you can move onto the next one. This 50s CrossFit chipper workout will have you doing 50 reps of each move. Dare to try it?

Equipment needed: A pair of light- to medium-weight dumbbells (five to 35 pounds).

36-Minute CrossFit Pyramid Workout

If you're looking for a challenge, you've got to try this 36-minute CrossFit pyramid workout . It follows a pyramid format, where you slowly increase the reps up to a point, then decrease them back to where you started.

Equipment needed: A pair of light to medium dumbbells (six to 20 pounds) and a cardio machine (though we have bodyweight modifications). Optional: an ABMAT , a rounded mat that supports the lower back during sit-ups.

40-Minute CrossFit Workout

This intense, full-body 40-minute CrossFit workout blends strength and cardio, so you get it all done in one session. If you don't have a cardio machine, you can modify by using a jump rope or your body weight.

Equipment needed: Cardio machine, a kettlebell, a soft medicine ball, and a sturdy box or bench.

60-Minute CrossFit Dumbbell Workout

If you want an hour-long workout - and don't want to leave the house to do it - this 60-minute CrossFit dumbbell workout is right up your alley. As long as you have a pair of weights at home, you can get this full-body routine done.

Equipment needed: A medium-weight pair of dumbbells (six to 20 pounds).

More for You

Forgotten 1990s Blockbusters Everyone Should Rewatch

CIA says whistleblower allegation touted by GOP in Joe Biden impeachment probe is 'false'

19 American Foods that Are Not Allowed in Other Countries

54 Recipes to Make in a 5-Quart Slow Cooker

Burger King Is Giving Away Free Whoppers Next Week

David Chang Called 'Trademark Bully' After Sending Cease-And-Desist Letters To Other Chili Crunch Brands

What to do when your own number appears to ring your home phone

The 15 Most Unlikeable Characters in Movie History

The Making of Bond: Behind-the-Scenes Photos of Sean Connery from ‘Dr. No'

54 Low-Carb Lunch Ideas You Can Eat Guilt-Free

6 Of The Worst Things To Order At Subway, According To Employees

Strawberry Shortcake Cookies Put Store-Bought Sugar Cookies To Shame

Former pro basketball player Jimmer Fredette calls Caitlin Clark a 'threat'

The 20 best 'Comedy Central Roast' jokes of all time

15 Memorable Characters Who Stole Every Scene They Were In

What Is Reverse Tabnabbing and How Can You Prevent It?

13 Menu Items McDonald's Employees Refuse To Order

‘Chippy Boys’ Are the 3-Ingredient Snack Our Test Kitchen Couldn’t Stop Eating

The 7 Best New Movies Streaming on Netflix in April 2024

Dutch police have detained activist Greta Thunberg at a climate demonstration in The Hague

• SGPT Underground Bunker Membership
• Navy SEAL Mental Toughness Training
• BUD/S Prep Training
• SGPT Online Training Programs
• Mental Training
• Gear Reviews

CrossFit Obstacle Course Ideas

Check out these ideas so that you can build an obstacle course near your home or garage gym and go out and get it done.

QUESTION: I don’t have much of anything to make or “do it yourself” obstacle course to build speed and agility. What are some ideas?

CONE COURSE Do you have a few cones to set up in your driveway or a water bottle full off sand?

Set the water bottles up in a zig zag pattern and sprint through them in a z pattern and do 5 burpees – then sprint back.

You can make small courses like that to improve your reaction and sprint time.

CrossFit – Obstacle Course WOD at CrossFit Santa Cruz

Enter the Limited Edition Reebok CrossFit® Nano 5.0 Giveaway

LIMBO COURSE

With a PVC pipe or small stick you can create your own limbo course. You can stack up weights or sand bags and place the sticks at low and high intervals. The low sticks you jump over and the high sticks you limbo under if you can. Sprint as fast as you can to move through the course. Time yourself and have others do the course also.

Question from athletes in our gym.

Question: I don’t have access to an obstacle course. How can I build or do it yourself?

Answer: You can always go to a local playground for starters and run through and over the benches and kids playground.

Question: What is the number one thing I should be working on with a CrossFit obstacle course?

Work on the climbing rope and getting over obstacles.

Question: I am great at lifting heavy things as I have a high bodyweight and wrestling background. How can I get faster on the obstacle course?

Answer: First off, practice the obstacle course. I would run a local 5k road race then after training a few weeks try for a 5k mud run.

But also eat a clean diet and try and shed a few pounds.

The best obstacle course racers are lean and mean.

CrossFit Evoke Agility Obstacle Course

Checkout NEXPro Wood Olympic Gymnastic Rings @ Amazon.com

Question: What is a good shoe for doing the obstacle course? A pair of Inov-8 F-lite 195’s is great – something light weight but has some traction.

Question: Coach, as a future fun project, could you show us how to build our own obsticle course, complete with rock climbing walls, wooden walls, rope climbing and rope obsticles to climb? Just make it a simple step by step series. It would be AWESOME!!! Molly C.

Answer: Check out the tips and ideas above.

Related Articles: Navy SEAL Obstacle Course at BUDS Navy SEAL Workout BUD/S Warning Order Delta Force workout

Share this:

SGPT Upcoming Events

Personal Online Coaching

Work 1-on-1 with SEAL Grinder's Brad McLeod To Achieve Your Goals

Personal fitness training from Brad McLeod, Navy Seal and CrossFit Level 1 instructor. Delivered online, directly to you.

"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.

• India Today
• Business Today
• Reader’s Digest
• Harper's Bazaar
• Brides Today
• Cosmopolitan
• Aaj Tak Campus
• India Today Hindi

Inside Pakistan cricket team's intense training stint at Army base

The pakistan cricket team have been preparing in a unique way for the upcoming t20 world cup 2024. the entire team has been called to pakistan army base in kakul where they are training to get fitter in non-conventional ways..

Listen to Story

• Pakistan team is training with the army ahead of T20 World Cup
• Pakistan team has shared some snippets of their training in the past week
• Former director of cricket Mohammad Hafeez had complained about the team's fitness

Pakistan Cricket Board have adopted a unique approach to training the men's national team ahead of the T20 World Cup 2024. The Babar Azam-led side are currently focusing on their fitness while training at the Army School of Physical Training in Kakul. The Pakistan team is being put through a gruelling training session after complaints were raised to the PCB about the team's fitness standards during the ODI World Cup in 2023.

?? A candid peek into the Pakistan team's training at the Army School of Physical Training (ASPT), Kakul ?? #PAKvNZ | #BackTheBoysInGreen pic.twitter.com/d2DRn9miie — Pakistan Cricket (@TheRealPCB) March 31, 2024

Naseem Shah, Mohammad Rizwan and Iftikhar Ahmed doing special training ahead of T20 World Cup ??????? pic.twitter.com/OVGjCJg4ot — Farid Khan (@_FaridKhan) April 6, 2024

Back in February 2024, former Pakistan director of cricket had hit out against the national team. Speaking on Pakistani sports channel - A Sports - Hafeez had said that the Pakistan players did not have the fitness standard to play international cricket.

Naseem is going though proper army training ???? pic.twitter.com/6YTcI6QzU7 — Selenophile ???????? (@Koi_Msla) March 31, 2024

MOHSIN NAQVI ORDERS ARMY TRAINING

PCB chairman Mohsin Naqvi had instructed the Pakistan cricketers that they will train with the army in March and April with an eye to improving their fitness. The chief addressed a few players at a hotel in Islamabad on Tuesday, March 5 where he talked about the 10-day training camp during the 2024 edition of the Pakistan Super League (PSL).

Pakistan players undergoing training and gym sessions during the fitness camp at Army School of Physical Training (ASPT), Kakul. pic.twitter.com/H3oKjU8nLj — Nibraz Ramzan (@nibraz88cricket) March 29, 2024

Pakistan have a gruelling schedule in the run up to the T20 World Cup 2024, with bilateral series also coming up.

"We have New Zealand coming up, then Ireland, England and the T20 World Cup. I wondered, 'When will we train?' but there was no time. However, we've found a window where we've organised a camp in Kakul (military academy) from March 25 to April 8. The Pakistan Army will be involved in your training, and hopefully, they'll help you out," Naqvi said.

Find more events

Moscow Hippodrome

• There were no results found.