Strength and Skill, A Dominant Combination

This workout will build leg strength, train the grip and prepare you to transport an awkward or unbalanced load, a challenge typical of obstacle races.

Completing an obstacle race requires a unique skill set. Your goal is not that of an endurance athlete; maintaining a consistent heart rate over an extended distance. However, training strength alone will leave you unprepared for the challenges ahead. Instead, obstacle athletes and mud runners should complete hybrid workouts that include components of strength, cardio, and race skills that will carry you up, over or through any object you encounter.

This workout will build leg strength, train the grip and prepare you to transport an awkward or unbalanced load, a challenge typical of obstacle races.

Warm-up:

  • Jog@ 2-5 minutes
  • Walking Lunge @25 yards
  • Reverse Lunge @ 25 yards
  • Broad Jump @ 25 yards

Obstacle Race Training:

  • 1 Round*
  • 50x Step-up (each leg)
  • 20x Push-up
  • 30x Bodyweight Squat
  • 50x Step-up (each leg)
  • 20x Push-up
  • 30x Bodyweight Squat
  • 50x Step-up (each leg)

3 Rounds @ 50 yards each exercise**

  • Bear Crawl
  • Farmers Walk
  • Walking Lunge (weighted)
  • Army/Low Crawl
  • Farmers Walk
  • Walking Lunge (weighted)

*When completing the first circuit, step-ups can be competed on a plyometic jump box, weight bench or a retaining wall outdoors. Use whatever you have. Consider adding a weighted vest or backpack to this set if possible. Otherwise, look to add weight to step-ups, squats, and push-ups overtime by holding a 25 pound plate or dumbbells.

**Farmers walk can be completed holding dumbbells, kettlebells or something as creative as a 5 gallon bucket loaded with rocks. The same is true for the walking lunge. For an added challenge during a walking lunge try holing a barbell, 25 pound plate or weighted sandbag overhead while completing the set.


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Meet the Author

Joevennare

Joe Vennare is a successful entrepreneur and accomplished fitness professional. As the co-founder of Hybrid Athlete and Race Day Domination, Joe designs innovative fitness programming for endurance, multi-sport, and obstacle course athletes. As co-creator of Kettlebell Cardio, Joe presents instructional workshops for this nationally recognized kettlebell program and instructor certification. In addition to his professional pursuits, Joe is also a sponsored endurance athlete competing in triathlon, ultra-marathon, and adventure racing. Joe's motivation to train and compete in endurance sports is fueled by a desire to test his physical abilities and mental toughness.

3 comments… add one
  • Morgan Mar 31, 2012, 1:29 pm

    everest!
    couldn’t get up for the life of me.
    🙂
    definitely doing these moves for next time!

  • ian Mar 31, 2012, 6:20 pm

    Great article, you are spot on about the need for an effective.hybrid workout. My former Army SF buddy and I have employed many of the exercises you mention hear over the past months in preparation for several mudruns. The best things is that as long as you have a field near you and a few basic weights or kettlebells, then there is no excuse to not get out there and kill your body!

  • cameron Jul 12, 2016, 2:52 pm

    Do u know any cinder block execrises to do for muscle building

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