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Sports training

Obstacle race strength workout: pull-ups, hangs, carries, crawls and burpees

Running fitness decides most of an obstacle race, but strength decides the obstacles. In experienced racers, how far they could carry a weighted bucket in 5 minutes predicted race time even after allowing for running speed, and the obstacles that stop many people are the hanging and climbing ones: monkey bars, rope climbs and walls. Spartan races have used burpees as the penalty for a failed obstacle. This session trains grip, pulling, carrying and crawling with moves you can see on our 3D figure. No programme has been tested on racers' injuries. Do it twice a week alongside your running.

50 minBeginner11 movesCardio machine · Pull-up bar · A step · A dumbbell · A kettlebellQuads · Calves · Hip flexors · Shoulders · Back · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Treadmill jogging3 min easy
    Intermediate · Quads, Calves, Glutes · 3D demoYou can talk in sentencesEasier: Treadmill walkingHarder: Sprint intervals
  2. World's greatest stretch3 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoElbow towards the instep, then reach upEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
  3. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoSlow, ribs downEasier: Arm circlesHarder: Sleeper stretch
  4. Scapular pull-up2 × 6 to 8
    Intermediate · Back, Shoulders, Forearms · 3D demoShoulder blades down, elbows straightEasier: Assisted pull-up (machine)Harder: Pull-up

Pull

Rest 2 min

  1. Pull-up3 sets of 5 to 10
    Advanced · Back, Biceps, Forearms · 3D demoCan't do 5 yet? Slow negative pull-ups, 3 × 3, or inverted rows, 3 × 6 to 12, insteadEasier: Assisted pull-up (machine)Harder: Weighted pull-up
  2. Bar hang2 × 20 to 30 s
    Intermediate · Forearms, Back, Shoulders · 3D demoOnce it's easy, hang from a towel over the bar for a rope and monkey-bar gripEasier: Exercise ball pyramid drapeHarder: One-arm dead hang

Legs

Rest 90 s

  1. Step-up2 × 8 to 10 each leg
    Beginner · Glutes, Quads, Hamstrings · 3D demoA stable step about knee height; drive up through the whole footEasier: Low step-upHarder: Dumbbell step-up

Carry and crawl

Rest 60 to 90 s

  1. Farmer's carry3 × 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoTwo buckets of sand or water work too; tall, quick stepsHarder: Suitcase carry
  2. Bear crawl4 crawls of 8 to 10 m, forwards and back
    Intermediate · Shoulders, Abs, Quads · 3D demoKnees just off the ground, like a low crawl under wireEasier: Knee hover (Pilates tabletop hover)Harder: Spider crawl (low push-up knee drive)

Burpees

3 rounds

  1. Burpee60 s: 5 burpees, then rest for the rest of the minute
    Advanced · Quads, Chest, Shoulders · 3D demoStep back instead of jumping if you need to; steady, not franticEasier: Mountain climbers

Trunk

  1. Side plank2 × 20 to 40 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoEasier from the kneesEasier: Knee side plankHarder: Side plank with leg lift

Tips

  • Twice a week, on days without a hard run, and an easy day before a long or hilly run.
  • Progress the pull: scapular pull-ups, then slow negatives, then pull-ups; add towel hangs once 30-second hangs are easy.
  • Ropes and bars tear skin. Build up hanging time gradually, and wear gloves or long sleeves for rope climbs on race day if your race allows them.
  • Don't let burpees become a punishment: build up new training over weeks, and get help the same day for dark pee after a session.
  • After a recent shoulder dislocation, leave out hanging and pull-ups until your physiotherapist says otherwise.

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

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Questions people ask

How long does the obstacle race strength workout: pull-ups, hangs, carries, crawls and burpees 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, Pull-up bar, A step, A dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 11 moves have an easier option listed beside them if you need one.

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.