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Sports training

Obstacle race conditioning workout: hill repeats, carries, crawls and landings

Obstacle races are runs over rough, hilly ground with obstacles in between, and the best predictor of race time is running fitness. This session pairs our hill repeats (six hard minutes uphill) with a short obstacle circuit done tired, as in a race: carries, crawls, burpees, landings and hangs. Knee ligament injuries in obstacle courses went with hard landings, and were more common in women, so every jump ends in a quiet, held landing. Do it once a week in place of a hill run.

50 minIntermediate12 movesCardio machine · A dumbbell · A kettlebell · Pull-up bar · A stepQuads · Calves · Hip flexors · Glutes · Forearms · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Treadmill jogging10 min easy
    Intermediate · Quads, Calves, Glutes · 3D demoTo the foot of the hill; the figure shows it on a treadmillEasier: Treadmill walkingHarder: Sprint intervals
  2. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoLight and springyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  3. Walking lunge6 steps each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoUprightEasier: Split squatHarder: Split squat with dumbbells
  4. Pogo hops2 × 10
    Intermediate · Calves, Quads, Shins · 3D demoShort, quiet contactsEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops

Hills

6 rounds

  1. Trail running and walking60 s uphill
    Beginner · Quads, Glutes, Calves · 3D demoHard: a few words at most, 7 or 8 out of 10; short steps, arms drivingHarder: Treadmill running
  2. Treadmill walking90 s
    Beginner · Quads, Calves, Glutes · 3D demoWalk or jog slowly back down, small steps, knees softHarder: Treadmill jogging

Obstacle circuit

3 rounds · Rest 2 min between rounds

  1. Farmer's carry30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoHeavy enough that your grip worksHarder: Suitcase carry
  2. Bear crawl1 crawl of 8 to 10 m, forwards and back
    Intermediate · Shoulders, Abs, Quads · 3D demoKnees just off the groundEasier: Knee hover (Pilates tabletop hover)Harder: Spider crawl (low push-up knee drive)
  3. Burpee5
    Advanced · Quads, Chest, Shoulders · 3D demoChest to the floor, then stand tallEasier: Mountain climbers
  4. Standing broad jump with stuck landing3
    Intermediate · Glutes, Quads, Hamstrings · 3D demoLand quietly on both feet, knees over toes, and hold for 2 secondsEasier: Snapdown to athletic landingHarder: Single-leg hop and stick
  5. Bar hang20 to 30 s, if there's a bar
    Intermediate · Forearms, Back, Shoulders · 3D demoShoulders activeEasier: Exercise ball pyramid drapeHarder: One-arm dead hang

Cool-down

  1. Treadmill jogging5 min easy, on the flat
    Intermediate · Quads, Calves, Glutes · 3D demoEasier: Treadmill walkingHarder: Sprint intervals
  2. World's greatest stretch3 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoSlowEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off

Tips

  • Once a week in place of your hill run; not the day before a race or a long run.
  • Land every jump softly and stick it. Jump down only from heights you can land from quietly, and climb down where you can on race day.
  • New to hills? Start with 4 repeats, as our 10K plan does.
  • In heat, drink, slow down and know the signs of heatstroke; in cold, wet weather, bring dry clothes for afterwards.
  • Training in mud or water? Cover cuts with waterproof plasters, keep your mouth closed and wash your hands before you eat.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the obstacle race conditioning workout: hill repeats, carries, crawls and landings take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A dumbbell, A kettlebell, Pull-up bar, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 9 of its 12 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.