Obstacle Race Training Program

A pull-up bar or sturdy overhead bar for hanging

Heavy objects for carries — gallon water jugs, a backpack loaded with books

A timer

A flat outdoor area with space to run and crawl

Structure the session into 6 training blocks. Each block targets a different obstacle race skill. Rest 30 seconds between sets, 1 minute between blocks.

Dead Hangs: grab an overhead bar and hang with straight arms for 15 seconds. Rest 30 seconds. Repeat 3 times. This builds the grip strength needed for rope climbs, monkey bars, and wall grabs.

Bear Crawls: hands and feet on the ground, hips up, knees off the ground. Bear crawl 20 yards. Rest 30 seconds. Repeat 3 times. This builds the upper body endurance for crawling under obstacles.

Burpees: from standing, squat down, jump feet back to plank, do a push-up, jump feet forward, jump up. 5 reps. Rest 30 seconds. Repeat 3 times. Burpees simulate the repeated up-down movements in obstacle races.

Wall Climbs: find a fence, play structure wall, or sturdy surface about chest height. Climb over it 3 times. Practice different approaches — jumping to grab the top, pulling up and swinging a leg over.

Farmer's Carries: hold a heavy object in each hand (gallon water jugs, loaded backpacks) and walk 30 yards. Set them down, rest 30 seconds, and carry them back. Repeat 3 times. This builds grip and total-body carrying endurance.

Run: finish with a 400-meter run (one lap of a track or about a quarter mile) at 80% effort. This simulates the running between obstacles.

Cool down with 5 minutes of stretching. Focus on shoulders, forearms, quads, and hip flexors.

Kids' obstacle races (like Tough Mudder Jr. or Spartan Kids) are booming in popularity. This training program directly prepares your child for those events.

Grip strength is the limiting factor in most obstacle races. If your child can hang for 30 seconds, they can handle most upper body obstacles.

Train 2-3 times per week for 4-6 weeks before a race. Consistent short sessions build readiness better than a few long ones.

Make training social by inviting friends. Group training is more fun and pushes everyone harder.

Celebrate effort, not just results. Finishing an obstacle race — at any speed — is an accomplishment worth being proud of.