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.

wpid-Photo-20150513174139836.jpg

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

wpid-Photo-20150513174139836.jpg

Fitness Creates Discipline

When I look back over the past several years of life, there are certain moments where you can pick out that instance where life changed. Wether it was for better or worse we all have an impactful event that changes the course of life.

 

Years ago, in my early thirties I was a fat, lazy, depressed slob. I had no idea what I was doing with life. I had what they call a good job, nice house cars and all the other bullshit. But it sucked. I wasn’t happy. What I lacked was any type of positive disciplines in my life. I had no real goals. No aspirations. The fire that burned as a youth had been reduced to barely an ember after years of failures and horrible decisions.

 

Go to work, come home, live for the weekends and that vacation to the beach once a year. I wanted to change. The desire was there, but I had no fuel for the ember.

 

Finally the fuel came when I fully committed to a fitness program. I created a discipline that was a catalyst for change in my entire life.

 

 

Depressed? Lost? Angry? Work out! Get into the habit of refining your body physically. Eat better. Create those disciplines that will build moment and spill over into other aspects of your life. It happens. It did for me and for many others.

 

 

Make a commitment to a better you. Life is too short to live it in misery. Be Superhuman!

 

Thanks for reading and please share!

 

Subscribe To Our Weekly Newsletter

* indicates required
Email Address *

First Name

Last Name

Top 9 Fitness Icons

The other day my daughter asked me who is the most famous fitness person in the world. Without hesitation I replied, “Arnold Schwarzenegger of course.”

However, some people might disagree. What about Bruce Lee? How about Chuck Norris? All very famous and have done incredible things for their craft. But who would be the most famous fitness ever? That's a question that will be debated forever. But as for my list of fitness icons, we'll start with the man I view as the undisputed king….

Arnold Schwarzenegger

If you don't know who Arnold is I feel bad for you. An incredible story of the American Dream. Read his auto biography.

 

 

Rich Froning

Crossfit Games Champion. I'm pretty sure he is from another planet. His athleticism shows the immense potential of the human body.

Richard Simmons

He may be a corn dog but the man has been an inspiration to millions of people and still works today inspiring others.

Tony Horton

The P90X mastermind and amazing trainer. His program helped me not be a fat pig anymore.

 

Jack lelanne

Legend. The first guru on fitness. He paved the way.

Jillian Michaels

Biggest loser fame and an amazing resource for anyone on any level getting fit.

Camille Leblanc-Bazinet

Queen of Crossfit 2014. She is an amazing athlete and goes to college full time studying bio engineering.

Chalene Johnson

Her Turbo kick classes and DVDs have inspired thousands of people to get fit not only physically but emotionally and financially as well.

Chuck Norris

Need I say more.

 

 

My top nine fitness icons, not just because they are famous or well known names, but because each and everyone of these people has inspired me personally to be a better athlete and person.

 

 

 

 

 

 

Training For A Spartan Race With No Running (almost)

If you are anything like me, you hate running. However, you want to run a Spartan race this year. So, therein lies our quandary. Is it possible to train for a Spartan race with out having to do run training?

 

The answer… Yes. How do I know? I did it. And didn’t die. Not only did I conquer the Spartan sprint, there was also three consecutive weeks in which I tackled a Spartan super, CMC and Spartan Beast, with an upper respiratory infection, and survived.

 

So how do you train for these events without running? By lifting weights. Quickly. But that’s not all. We need some jump rope, burpees, pull ups, dead lifts just for starters.

 

Squats and lunges are another key ingredient to maximizing your endurance and leg strength.

And of course, running. But can you really run a Spartan Sprint without run training? Shouldn’t you be running 5ks regularly to survive Spartan? No.

 

Most importantly, you need mental toughness. There will be times when you will want to quit, and question your sanity. Never quit. Just keep moving.

 

What are you training for? A Spartan Sprint? The trifecta? A CMC. In 90 days with no run training, you can conquer any and all of these events.

 

Is time an issue. What if you could train four days a week for less than an hour and still get the results you desire. You can. Obviously the more time you commit the better off you will be. But if you are in a time crunch like many others, this concept will work for you. As long as you keep it intense.

 

Here is a list of 10 WODS to get you started on run training without a lot of running. I recommend warming up with 2 mins of jump rope and some stretching before your workout.

 

#1

*AMRAP (As Many Rounds As Possible)

18 MINUTES

12 Squat Press

25 Pull Ups

 

#2

*EMOM (Every Minute On the Minute)

10 minutes

9 Sit ups

8 push ups

 

#3

*AMRAP 30 mins

30 jump rope

10 weighted lunges

10 burpees

 

#4

*20 minutes. 1 minute of work, 1 minute of rest

Deadlifts

 

#5

*Sprint 200 meters

25 sit ups

Sprint 200 meters

10 pull ups

Sprint 200 meters

25 leg raises

Sprint 200 meters

25 squats

Sprint 200 meters

25 sit ups.

30 minute cap to complete this WOD

 

#6

*18 minutes AMRAP

12 shoulder press

8 plyo lunges

 

#7

*EMOM

12 minutes

6 hang clean

4 pull ups

 

#8

*6 rounds for time

800 meters

9 push jerk

 

#9

*24 minutes AMRAP

6 Turkish get ups

200 meters

 

#10

*EMOM 14 minutes

12 kayaks

9 leg raises

6 sit ups

 

These ten WODS are a great beginning blueprint as to what you can do in a short amount of time, if, you keep your work out intense. Always keep pushing yourself. The cardiovascular strength that you will build utilizing these types of workouts is awesome.

 

About running, I found sprinting and short distance runs mixed with heavy weight training go a long way in simulating the muscles and endurance test you need to tackle an event such as a Spartan. Also, you need to get a bit comfy with running, stay loose get good shoes. Combing two or three of these WODS into one workout will be more than enough prep to have you dominate Spartan, Tough Mudder, Battle Frog or any other OCR event you have in mind.

 

wpid-Photo-20150513174139836.jpg

 

 

 

 

 

 

 

 

 

 

Things To Know About A Spartan Trifecta

The Reebok Spartan Trifecta. For many people reaching this goal is a monumental accomplishment in life. If you don’t know what the Spartan trifecta is, let me explain. This is an accomplishment where you complete the Reebok Spartan Sprint, Super and Trifecta in one calendar year.

 

If a trifecta is one of your goals this year, here are some things you should know.

 

You do not have to complete them in any particular order. You can compete in a Beast before a Sprint if you so choose.

 

Last year I completed the Vermont Beast, earning my world championship medal as well as my trifecta. The Vermont Beast is no joke. Endless trudging up mountains with heavy burdens, chilly water and what seemed like a never ending course. A few of the people on Team Superhuman said this was their favorite course. It is a nightmare. If you want to push the boundaries of your mental and physical strength, this is the course for you.

 

 

With the Tri-State Spartan Super, I found this to be just the right amount of torture. The course was not overly mountainous, the mileage was just enough and the obstacles were packed at the end to test your physical stamina.

 

 

The Sprint is awesome. Just a lot of fun that will bring you back to the days of youth when running through mud was the norm and you didn’t care how nasty you got. The courses are a great introduction to the world of Spartan, and once you are in, you’re hooked. The obstacles are a great challenge and the mileage is short.

 

 

As for training, you need to be strong at pull ups, squats, deadlifts and have some training with running, although, I firmly believe you can do very well on any course with very little run training, which was my personal approach last year and it worked well for me.

 

If you want to know more about training for Spartan you can check out this article.

 

The Trifecta is a great goal for you, or your team this 2015 season. It will not only keep you motivated with your fitness, it will become a yearly habit, that will make your fitness a lifestyle.

wpid-Photo-20150707221810943.jpg

 

 

When Fitness Sucks

Around November of 2014 I lost my mojo. I had no desire to workout, blog, or do anything else related to my personal exercise or business study. I became burned out on fitness.

 

In three consecutive weekends with Team Superhuman, I ran Spartan Super, CMC Philly and Vermont Beast. I was sick, beat and tired. I had no desire to pick up a weight or do a pull up. My diet suffered tremendously. Then, with almost the entire team we traveled to South Carolina and killed the SC Beast for good measure. I was so done with fitness.

 

In addition to the physical strain, my brain was fried as well. Being the owner of your fitness business also carries a huge burden. Now, my facility is no huge operation. I operate a garage gym. Literally a gym in a garage I rent. There is no bathroom, no heat and no air conditioning. Much of our equipment has been fabricated in my basement or donated by team members. It has helped me break free of being employed by a fitness corporation, and call all my own shots, however this freedom comes with a price.

 

 

First, there's marketing. Now, this sounds easy enough, but it is not. There are so many gurus on the web with all the keys to success on how to market your fitness business. However, this flood of gurus has so much conflicting information, it becomes maddening trying to sift through everything. One person says market on Facebook like this, another person says no, market like that. Have a blog, link it to all your social media, post at this time, but not that time, post this, but not that. It made me crazy and crushed me with anxiety. When you go to school little to nothing is taught about the business side of fitness. And make no mistake, it is a business. I encourage anyone who is going to school for personal training with the hopes of becoming there own boss to educate themselves on the marketing of your fitness business as well.

 

November rolled in and I was physically and mentally decimated. Fitness sucked. The business side and my personal pursuit of wellness became a chore. The only fun I had was coaching classes. Seeing people make progress, pull a muscle up for the first time, hit a PR on a deadlift, that was fun. Everything else sucked. After opening the doors and being in business for a year, I was doing fine. Attendance stayed steady, we had made great progress in 2014. But I didn't want to do it anymore.

 

 

December arrived, and I took a much needed 10 day vacation in the Caribbean.

 

 

 

 

 
Time away from the world really allowed for reflection. Did I want to run the Superhuman Barbell Club anymore? Could we ditch the lair and workout at a local chain gym? Do I really want to put the monumental effort into marketing in 2015? These questions and more needed to be answered.
The answer always remained, will it be fun? Im pushing 40 years old, and Im tired of doing things that are not fun. If it isnt fun, its not worth doing. My grand conclusion, I'm ditching the gurus, and doing what I want, how I want, and will have fun doing it. Do I want to see Team Superhuman take over the world in 2015? The answer is a resounding YES!
 
The difference is, this year the focus will be more on fun than anything else. I'm back in the lifting game, and have decided that instead of leading the team from the front of the class, I will be in the trenches of the WOD's with them. I'm looking forward to this new outlook, and the reults that will come of it.
 
As I sit here writing this I am a hefty 227 pounds. The fire has been reignited, and I am looking forward to some stunning physical and athletic results for Team Superhuman in 2015. Bread pasta and manufactured foods have been cut from my diet. For the past several days I have made great strides in maintaining a lifestyle where I eat animal flesh, veggies and fruits, leaning heavily towards embracing the paleo lifestyle. After a cruise and the Holiday season, an extreme reboot of my system is in order. So, here it goes!
 
 
Thank you for reading!!! Check out my journey on Instagram. And Please Share!!!
 
 

 

 

Strong Is The New Skinny

Recently the some of ladies of Team Superhuman took time out to show off their bad-assness in a photo shoot. The ladies have spent the last year achieving tremendous physical results, but look damn amazing as well.

 

They are all proof that weightlifting has tremendous benefits, strong truly is the new skinny

Chriss shows of her abs.

War Machine in the over head squat

 

The Champ has killer legs

Black Widow with sweet back and shoulders

 

Back and shoulder art

Keeping it risqué

 

Vandana with some intensity

 

At 55 years young, Vera is an inspiration to us all.

 

Huge thanks to the ladies who make Team Superhuman so extraordinary. Donna K is our Team Photographer, and without her talent, these great shots wouldn’t be possible! Thank you!

 

Learn more about Team Superhuman here.

wpid-Photo-20150707221810943.jpg

 

WOD 7/1/14

 

Today we work the abs and throw in some sprints for fun. Bonus of 30 pull ups after the four rounds.

 

Like The Superhuman Barbell Club on Facebook for pics and videos?

 

Rules I Live By Now That I learned The Lesson The a Hard Way

It seems as though part of life is learning lessons the hard way. For me personally, I have learned lessons the hardest way possible. Repeatedly.

My parents never taught me anything valuable. Honestly, I’m surprised they managed to keep me alive. Growing up as I expressed my dreams and ambitions I was always told “Thats too hard” or “You don’t want to do that, it’s a lot of work.” I was never pressed to go to college, pursue any ambitions or do anything for that matter.

My father feared the world and hid in a Budweiser bottle. My mother did her best but was of little help in pointing me towards designing a life. Go to work and get a job with benefits, was all I was told.

Growing up and moving on with life you begin to look to others for helpful advice in reaching goals or ambitions. However, this can be a disastrous method. I learned that the hard way. Over the past several years I have developed a set of rules I live by to help maintain my sanity as well as keep me on course in life. Here are some of my top rules.

5. Don’t take advice from someone who isn’t where you want to be in life.

Want to be a chef? Don’t take advice on how to do it from the grill cook at the pizza shop. Be a real estate millionaire? Don’t take advice from a relative who lives in an apartment. Find people who are doing exactly what you want to do and seek them out. There are loads of people out there who can give all kinds of advice on how to do or achieve something, but never have accomplished anything themselves. Avoid these people like the plague. Success leaves tracks, follow them.

4. Don’t Gossip

Pretty simple. Don’t say something about someone you wouldn’t say to there face. This can be difficult because it’s in our nature to gossip. If people confide in you. Keep it to yourself. You are much more valuable to someone as a confidant then a gossip. My motto, “I don’t know anything, and even if I do know something, I don’t know anything.”

3. I Don’t Take Shit

I’m 38 years old, I don’t take shit from anyone. And by shit I mean don’t guilt me into doing something, try to manipulate me or lie to me. My bullshit meter is pretty spot on these days.

2. I Will Cut You

I have never actually cut someone with a knife or a weapon, but if you are a drain on my existence, a liar, or anyone who distracts me from my goals, or means to be an asshole, I will cut you out of my life immediately. I don’t have time for bullshit.

1. I Am A Sarcastic Asshole

This is who I am. It means one of two things, I’m comfortable enough with you to be that way, or I don’t like you. It’s up to you to figure out which one.

Rules. They provide guidance in life. These rules have helped me stay focused. Do I break my rules? I try not too. However rule 1 nevet gets broken. Thanks for reading and please share!

wpid-Photo-20150707221810943.jpg

25 Superhuman Quotes About Fitness And Life

 

 

25. If you have a body, you are an athlete. – Bill Bowerman

24. Fit is not a destination, it's a way of life.

23. Excuses are for people who don't want it bad enough

22. Your body hears everything your mind says.

21. A great pleasure in life is doing what people say you can not do.

20. Why choose failure when success is an option.

19. A champion is someone who gets up when they can't.

18. Everybody pities the weak, jealousy you have to earn. – Arnold Schwarzenegger

17. Everyday of my life, I'm trying to find a way to get better. – Ray Lewis

16. Make sure your worst enemy doesn't live between your own two ears. – Laird Hamilton

15. Do one thing everyday that scares you. – Eleanor Roosevelt

14. Surround yourself with those who challenge you, push you and motivate you.

13. It's the lack of faith that makes people afraid of meeting challenges, and I believe in myself.

12. Everybody you fight is not your enemy and everybody that helps you is not your friend. – Mike Tyson

11. Take your work seriously, but don't take yourself seriously. – Clint Eastwood

10. It never gets easier, you just get stronger.

9. Life begins at the end of your comfort zone.

8. Don't give up what you want most, for what you want now.

7. Excellence is not a skill. It is an attitude.

6. Real strength is not just a condition of ones muscle, but a tenderness in ones spirit.

5. It's a slow process, don't make it slower by quitting.

4. It's not how good you are, it's how good you want to be.

3. Do or do not, there is no try. – Yoda

2. Don't quit. Suffer now and live the rest of your life as a champion. – Muhammad Ali

1. Embrace the suck.

There you go twenty five or more Superhuman quotes about fitness and life. Stay inspired, and commited. Thanks for reading and please share this article!