60 days 20 Workouts, A Beginners Training Guide For Obstacle Course Racing

 

INTRODUCTION

Who this is for

Anybody who wants to prepare to run their first obstacle course race. Not just workout or lift weights, but utilize a training system designed for obstacle course racing. If you are a member of a gym, excellent you have all the equipment necessary to get started right away. If you train from home, this system will work for you as well. However, I strongly recommend training at a gym, everything you need for this training model should be at any gym. Finding a workout partner to help keep you motivated and accountable is a huge key to success. Get a friend to run with you, it will make the experience much more rewarding.

Who am I?

It has been almost a dozen years now, I was driving down the road, stuffing my face. There was a nice glaze of glistening Krispy Kreme donut goodness caked to beard, my gut provided a great shelf for any morsel of food that didn’t make it down my gullet.

I caught a glimpse of this gluttony and had a moment. A moment where I realized I was a fat pig. Again. Peering into my rear view mirror, glaze shining on my cheeks, I had a sad view into how disgusting I was. This was not the first time my grossness disturbed me. Like always, I would say I need to get in shape, but never really commit to anything other than a bag of chips and a six pack.

At home I would see my fatness in the mirror, clothes shopping had become another moment where I realized I was a slob. My waist was pushing forty inches and I began to develop man boobs. But still I procrastinated. What really got me was the view of food dripping from my chops like blood from the jaws of a wolf feeding on a fresh kill. Only my kill was sugary goodness and hot donut glaze. I had to do something.

I ordered the P90X series and got ripped. It was a tough journey, but worth the pain. It did however inspire me to become a personal trainer, which lead to Spartan training, not just for myself but a host of others who became Team Superhuman.

In the past few years I have run over a dozen Spartan races, earned two trifecta medals, competed in countless 5k’s and other OCR’s from Warrior Dash to Tough Mudder. The years of experience I have gained has only gone on to benefit others to reach their inner Superhuman.

 

Over the last several years I have designed workouts for people from all walks of life looking to train for their first obstacle course race, or fifth. The training methodology has produced amazing results not just aesthetically but physically and mentally as well.

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The Team Superhuman training program has produced over a dozen Spartan trifecta champions, five Spartan World Champions (including myself) and a host of other medalists in many other obstacle course races all over the country. people in their fifties to professionals in their twenties have all excelled with this system. This program works. Now, let’s get to it.

Exercises

Push up

Pull up

Deadlift

Squat

Sit ups

Leg raises

Push press

Chin up

Lunge

Burpee

Turkish get ups

Thruster/squat press

Dips

Running

Russian twist

15 exercises is all you need to get in perfect condition to tackle any obstacle course race. The system will help you strengthen your body in all aspects that are crucial to obstacle course success. We will also add a few of the Team Superhuman benchmarks to the WOD list as well, since this is a crucial element in measuring your progress.

The WODS

The workouts are broken up into three tiers. Beginning, intermediate and advanced. Since we are working on completing this program in 60 days it is up to you to measure your progress and advance to the next tier. Each WOD is designed to help you mimic the muscles used in an obstacle course race. Pulling yourself over walls, or hanging from monkey bars, lifting and carrying heavy objects over rough terrain and of course mental toughness. We will include running in the WODS since this is a great conditioning element. These workouts can be done in the order they follow and you can advance to the next tier when you are ready. For squats and lunges if you start out with just body weight, that is great, but by the the third tier you will want to be doing weighted squats and lunges. Leg strength and endurance is a crucial element in your obstacle course success.

The jargon. EMOM, Every Minute on the Minute. You will do the prescribed number of exercises in a minute, before moving on to the round again at the top of the minute. This is a great cardio and strength conditioner and tests your mental toughness.

AMRAP, As Many Rounds As Possible. As many rounds as of the workout that you can do in the prescribed time. Simple enough. Let’s get started.

Tier 1

WOD 1

EMOM 12 mins

4 burpees

5 thrusters

3 sit ups

WOD 2

“Gina” benchmark

50 squats

40 Turkish get ups

30 push ups

20 sit ups

10 burpees

*record your time

WOD 3

400 meters

12 deadlift

12 push press

12 dips

400 meters

12 lunges

12 thrusters

12 burpees

400 meters

WOD 4

20 Turkish get ups

*for time

WOD 5

10 chin ups

10 burpees

10 sit ups

10 deadlifts

10 pull ups

10 lunges

10 push ups

*amrap 30 mins

WOD 6

800 meters

20 Squats

20 deadlifts

20 lunges

400 meters

20 squats

20 deadlifts

20 lunges

800 meters

WOD 7

60 sit ups

50 push ups

40 pull ups

30 push press

20 leg raises

10 thrusters

WOD 8

“Gina” for time

50 squats

40 Turkish get ups

30 push ups

20 sit ups

10 burpees

*record your time

WOD 9

EMOM -24 mins total

4 deadlifts

8 lunges

10 sit ups

*12 mins

12 dips

12 Russian twist

*12 mins

WOD 10

Run 1 mile for time

TIER 2

This tier will increase in intensity. You know your body, so increase weight if you can.

WOD 11

20 Push up

20 Pull up

20 Deadlift

20 Squat

20 Sit ups

20 Leg raises

20 Push press

20 Chin up

20 Lunge

20 Burpee

20 Turkish get ups

20 Thruster/squat press

20 Dips

20 Running

20 Russian twist

WOD 12

400 meters

15 chin ups

15 squats

400 meters

15 pull ups

15 lunges

X3 rounds

WOD 13

8 Thruster

6 Turkish get ups

X7 rounds

WOD 14

1 mile run for time

WOD 15

“Gina” benchmark

50 squats

40 Turkish get ups

30 push ups

20 sit ups

10 burpees

*record your time

TIER 3

WOD 16

1200 meters

20 thrusters

800 meters

15 pull ups

800 meters

20 dips

800 meters

15 lunges

1200 meters

WOD 17

30 push press

400 meter walking lunge

X5

WOD 18

2 mile run

WOD 19

400 meters

25 deadlifts

400 meters

25 squats

400 meters

25 push ups

400 meters

25 pull ups

400 meters

WOD 20

25 Push up

25 Pull up

25 Deadlift

25 Squat

25 Sit ups

25 Leg raises

25 Push press

25 Chin up

25 Lunge

25 Burpee

25 Turkish get ups

25 Thruster/squat press

25 Dips

25 Running

25 Russian twist

There you have twenty amazing workouts to take your Spartan training to the next level. Depending on your workout schedule you can spread these WOD’s over 60 days, add to the benchmark, and even shoot for a 5k. This is a great goal and will certainly more than prepare you for your first Spartan race.

Looking for more tips on Spartan races?

Check out this post.

And this one is good.

And of course this one.

Thanks so much for checking out this training guide, please feel free to share it with your friends!

*********Disclaimer***********

The content displayed on my Superhumanbarbellclub.com including blog posts, articles, videos, tips, and testimonials are my personal beliefs and are meant for informational purposes only. These tips, opinions, and writings are not intended to diagnose, treat, or cure any health problems. In addition, this information is not meant to replace your doctor’s recommendations or the advice of other qualified healthcare professionals. Always check with your doctor before beginning a new fitness or nutrition program.

To the best of my knowledge, the information provided within this blog/website (including testimonials, videos, and blog posts) are believed to be true and accurate; however, the reader should assume all responsibility for consulting with his/her doctor regarding any health matter. Superhumanbarbellclub and its owner deny any liability, loss, or injury in relationship with any opinion, tip, or exercise shared on this site. Lastly, Superhumanbarbell club makes no claim to be a physician, healthcare professional, registered dietitian, or expert in the healthcare field.

Kirk Waidell

Founder

Team Superhuman

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One thought on “60 days 20 Workouts, A Beginners Training Guide For Obstacle Course Racing

  1. Pingback: What To Expect At Vermont Spartan Beast | Superhuman Barbell Club

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