Unlike a traditional 5K or 10K, obstacle races demand strength, coordination, and the ability to drop and do 20 burpees at any point in the race. If you come from the traditional side of running, strength training may not have been part of your prep work for a race. For OCRs, however, it is a must: You will be climbing, carrying, jumping, crawling and likely helping a teammate (or stranger). Running an OCR requires a different mindset for which you have to prepare yourself accordingly.
Along with doing intervals, hill repeats and long runs, you need to hit the gym at least two times a week to get stronger. If you're just starting out, focus on the first four exercises on the below list. Keep the volume low (3 to 5 sets of 4 to 6 reps per exercise) and slowly increase the weight each week by 2.5 up to 10 pounds.
After you have built up your strength, start adding in conditioning work. Kettlebell swings, burpees, box jumps and sprints can be done by themselves or in a circuit where you group three or four exercises together. Circuits are a great way to step up your conditioning game and will help prepare you for the rigors of an OCR.
Don't be afraid of over-preparing for these types of races—the race can quickly become a long, intense and torturous experience if you aren't ready for it.
Overhead Walking Lunges
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1. Use a barbell or a pair of dumbbells for this exercise.
2. Press weight(s) overhead while tightening your abs.
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mud runOverhead Walking Lunges (continued)
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3. Step your right food forward into lunge position, then bring it back to starting position.
4. Repeat the movement with your left foot.
5. Keep your eyes on the horizon and weights pressed overhead for the duration of the exercise.
Perform 3 to 4 sets of 4 to 8 reps on each leg.
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mud runPush Press
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1. Use a barbell or a pair of dumbbells for this exercise.
2. Begin by bringing the dumbbells to your shoulders.
3. Bend your knees slightly.
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mud runPush Press (continued)
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4. Quickly extend your hips and press your arms straight up.
5. Return to starting position and repeat.
Perform 3 sets of 4 to 6 reps.
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mud runBack Squats
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1. Place a barbell on your back (if you're using a squat rack, take a few steps back from the rack).
2. With feet shoulder-width apart, turn your toes out about 30 degrees.
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mud runBack Squats (continued)
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3. Push your butt back and down until your hips go below your knees. (If you don't have range of motion to go this low, perform the squat as deep as you can.)
4. As you ascend, push your hips toward the ceiling.
Perform 3 to 4 sets of 4 to 5 reps.
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mud runChin-Ups
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1. Grab the bar with your palms facing you, a little wider than shoulder-width.
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mud runChin-Ups (continued)
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2. Pull yourself up to the bar so that your chin is level with the bar.
3. Slowly return to the starting position and repeat.
Perform 3 to 5 sets of 2 to 12 reps.
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mud runKettlebell Swing
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1. Grab a kettlebell with both hands.
2. Stand with your feet just wider than hip-width and hold the bell in your hands in between your legs.
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mud runKettlebell Swing (continued)
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3. Swing the bell forward until it is at chest-height.
4. Let the bell fall back in between your legs and repeat.
Perform 3 to 6 sets of 15 to 45 seconds.
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mud run
Burpee (continued)
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4. Do a push-up, then jump your feet toward your hands and stand tall.
That's one rep. Perform 2 to 5 sets of 5 to 15 reps.
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mud runBox Jumps
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1. Get yourself into an athletic stance in front of a box, bench or stable platform.
2. Bend your knees until you are at a quarter-squat depth.
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mud runBox Jumps (continued)
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3. Quickly extend your hips and swing your arms up while jumping on top of the box.
4. Your feet should land softly on the box.
5. Step off the box to the ground (do not jump off) and repeat.
Perform 3 to 5 sets of 5 to 15 reps.
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mud runStairs, Sprints or Hill Repeats
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1. Stairs, sprints or hill runs are a great way to step up your conditioning level with no equipment needed.
2. Start with low reps and slowly add more as they get easier.
3. Keep rest time in between reps as short as possible.
Perform 2 to 15 reps, depending on the length of the hill or amount of stairs.
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mud run
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