Get Raw
Obstacle course races are a wholesale test of your physical and mental strength. From head to toe, you’ll rely on just about every muscle group to complete the course. While there are no fitness requirements for participants other than an ability to walk the course, those looking to conquer a majority of the obstacles will need to build-up a familiarity with climbing, hanging, crawling and balancing.
There are hundreds of exercises that will quickly enhance your ability to perform these tasks; most of which can be performed without equipment or a gym membership. We’ve provided some preliminary advice further down in this section, but recommend you supplement that by speaking with a friend who’s either familiar with training, or has completed an obstacle course race before.
Build Your Team
The journey promises to be more fun and rewarding when you share it with others. Participating as part of a team, whether it be workmates, friends or family, is a fantastic way to enjoy the benefits of fitness, camaraderie, and the outdoors. You’ll help one another through various stages of the course and build lifelong memories.
Training Tips
Balance Training
Balance requires good core strength and firm legs. Sit ups and planks holds will condition your core. Squats with a barbell will build-up your legs. For more advanced balance and co-ordination, try one-legged squats and weighted walking lunges. Sled training is also an excellent way to build explosive strength and balance.
Climbing Training
This requires upper body strength. Pull ups are the best exercise to develop this, but are also very tough for most beginners. To start, step onto a box, lift yourself up onto a horizontal bar, take your weight in a hanging position, and lower yourself back down to the floor slowly. This will build-up the relevant back and arm muscles required to pull yourself up. Tricep dips are also important. This muscle makes up two thirds of your arm.
Crawling Training
This requires upper body strength. Pull ups are the best exercise to develop this, but are also very tough for most beginners. To start, step onto a box, lift yourself up onto a horizontal bar, take your weight in a hanging position, and lower yourself back down to the floor slowly. This will build-up the relevant back and arm muscles required to pull yourself up. Tricep dips are also important. This muscle makes up two thirds of your arm.
Hanging Training
Monkey bars are considered one of our most difficult obstacles. Sure, you can always give them a try and fall into the water, but wouldn’t it be great to get the whole way?
Apart from arm strength, surprisingly monkey bars and hanging obstacles require a lot of back strength. It is essential to incorporate lat pull downs, seated rows, T-bar rows and deadlifts into your workout. It is best to speak with your gym instructor or trainer to learn how to perform these exercises safely. Most gym injuries occur when people lift too heavy or use poor form.
What’s Coming
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