If you’re gearing to win an obstacle course race (OCR), you don’t need a basic training workout that only builds your stamina and endurance while leaving the rest to luck and willpower. What you need is obstacle-specific training. No training will really help you prepare, but OCR-specific ones will at least give you a fighting chance.

On the other hand, if you’re just in OCR training because you’re looking to lose weight, then continue, by all means. This training will also help you shed those pounds and at the same time present some serious bonding moments with your colleagues. Hitting two birds with one stone, right?

Kettlebell Deadlift

One of the most crucial exercises that you can do, the Kettlebell Deadlift utilizes every muscle in your body. This workout will burn calories, build muscle, increase your flexibility, and boost your nervous system all at once. Furthermore, the Kettlebell Deadlift is synchronous enough to the most common tasks that you’ll find yourself doing all day.

To do this, follow these instructions:

Stand over the kettlebell while keeping your back straight.
Lower down and grab the kettlebell’s handle.
Be sure to keep your core activated before lifting the kettlebell.
Stand up straight and then return to the starting position.
3-5 sets of 5-8 reps

Kettlebell Swings

We’ll be using the trusty kettlebell again for this workout - Kettlebell Swings. This exercise can help you regain the posture you’ve lost sitting hunched at your workstation all day or simply bad posture from not being active enough. Other than that, like most exercises that involve stamina, this could potentially strengthen your heart and help you lose weight.

To begin, follow these:

Start the workout with the kettlebell placed across you.
Grab the kettlebell with both hands, hike in between your legs with your hips bent a little and your knees slightly bent.
Swing the kettlebell forward by snapping your knees to position.
From that position, bring the kettlebell to chest level.
Let the kettlebell drop without any restriction and then hike between your legs.
4-6 sets of 30-45-second rounds.

Deadlift

Often termed as THE King of Exercises, the deadlift can be done by almost everybody and it is also generally considered as safe for everyone. In case you didn’t know, the deadlift is a form of weight training exercise that utilizes a loaded barbell or bar. This is among the three powerlifting exercises that include the squat and the bench press. The deadlift is an excellent way to target your glutes, hamstrings, lower back, and forearms.

To do the deadlift, proceed with the following:

Place the weighted bar above the center of your feet.
Grab the bar with both hands and slowly bend your knees until your shins are touching the bar.
Keep your shoulder blades directly over the bar and then lock your arms out straight.
Slowly pull the loaded bar in a straight vertical line until you have fully extended your hips.
Afterwards, return to the starting position.
3-5 sets of 5-8 reps

Farmer’s Walk

When doing an obstacle course race, chances are there will be a lot of walking with something heavy in your hands. That’s where the Farmer’s Walk comes into play. Still a bit too obscure and underutilized among gym junkies because there isn’t much walking room in most gyms nowadays, the Farmer’s Walk might sound too simple at first. Why? Because it’s just walking with something heavy in your hands. However, this can be quite difficult when you start loading up on the weight.

To do the Farmer’s Walk, follow these:

First, pick weights that feel heavy but manageable to you.
Keep your back straight and your head up as you begin taking quick, short steps.
Walk 50-100 feet with the weights in your hands and your posture straight.
4-5 sets

Box Jumps

Building on your speed, strength, and conditioning, Box Jumps are very much ideal for OCR. Jumping from the ground onto a box might seem a bit too elementary to be included in an OCR-inclined workout routine, but then this exercise massively improves your fast-twitch muscle fibers. Also, Box Jumps induce your leg and core muscles to contract quickly so that you can generate maximum force whenever you leap.

To start doing Box Jumps, follow these steps:

Stand across a box or platform.
Squat down in a jumping motion before jumping onto the box.
As you jump, don’t forget to throw your arms up. This will help propel you upwards.
Land on the box as softly as possible.
Return to your starting position immediately.
4-8 sets of 10-30 reps

Pull-Ups

The pull-up is an exercise that will work a large number of muscles in your whole back and limbs all at the same time. This makes pull-ups one of the most important exercises in a routine. However, you should first gauge if you have enough strength to support your bodyweight or if you cannot do the desired number of pull-up repetitions.

To begin, start with the following:

With your palms facing away from you, grab a bar. Be sure to keep your feet a little wider than shoulder width apart.
Slowly start pulling yourself up until your chin is above the bar.
Slowly return to the starting position.
3-6 sets of 3-15 reps

Push Press

Meant for overall power and strength, the push press should only be performed if you are either supervised by a spotter or you are an advanced trainer. This exercise will enhance your shoulder strength and even boost muscular development because unlike other upper body exercises, the push press also uses your legs.

To start with the push press, do the following:

Stand while you’re holding a pair of dumbbells. These should be just outside your shoulders with your arms bent and your palms facing each other.
Slightly bend your knees and drive up explosively.
While pressing the weights overhead, extend your hips.
After that, lockout your elbows and then return to your starting position.
3-5 sets of 5-8 reps

Inverted Row

The inverted row is probably the most underrated and underused exercise. Not only is this workout a great muscle builder, it also strengthens your rear shoulders and upper back. Rows are very much crucial if you’re aiming for a bigger and thicker back.

To do the inverted row, proceed with the following steps:

While leaning your body back, grab the bar.
Keep your feet in one place and your body rigid.
Gently pull your body up and then return to the starting position.
3-6 sets of 3-15 reps

Power Clean

Most might think that the power clean, the next workout on our list, is just for athletes. Why? Because it is one of the hardest methods of gaining strength and mass in the gym. Be that as it may, the power clean is also very much helpful when mastered – it will help increase your strength, work your lower body while building muscle, and get your heart pumping. Not to mention, you feel like Superman while doing it.

To start doing the power clean, proceed with these steps:

Crouch down over the barbell with your elbows straight and your chest up.
With your elbows pointed straightforward, get the bar into the rack position.
Using hip and knee extension, pull the bar off the floor while keeping the bar close to your body.
Aggressively jump up while shrugging your shoulders and then drive the bar into the rack position. Your elbows should be high while doing this.
Be sure that the bar you’re using travels in a vertical path.
3-5 sets of 3-8 reps.

Sandbag Carry

Your back will seriously benefit with this next exercise, the Sandbag Carry. Other than that, it will also give you plenty of opportunities to try out different carrying techniques, crucial skills when participating in OCR. This is also very simple but effective in strength training.

To get started with Sandbag Carry, do the following steps:

Evenly place a sandbag on your shoulder.
Walk around and then go up the stairs.
You can switch from left to right shoulder so that you’ll strengthen both sides.
5-20 stair repeats

Preparations, really?

To be fair, no amount of training can really help you prepare for an all-out obstacle course race and most likely you’ll end up with a face full of mud or grime, or both. Amidst the adrenaline all around you, all you could think of was what made you join one in the first place. And yet, there you are, excitedly signing up for the next round of OCR with your friends.

Still, any preparation trumps no preparation. Besides, who’d want to join an obstacle course race course wherein not ten minutes into the course, you’re already passed out due to your non-existent stamina? The OCR-specific exercises we’ve provided will definitely make the race much more fun and manageable (we won’t, in any way, say easy).

10 Obstacle Course Race Workouts that You Should Try for a Fitter 2019