Signing up for an obstacle course race can boost your motivation by giving you a date on the calendar for which to train.
Obstacle course race training doesn’t just provide physical benefits like weight loss, improved balance, coordination, mobility, functional strength, and cardiovascular endurance, however. The sport also offers major mental and social benefits as you test your mental fortitude and compete alongside a global community of like-minded fitness enthusiasts.
What to Expect From an Obstacle Course Race
Every obstacle course race is slightly different depending on location, event type, and terrain, but you can usually expect to complete anywhere between 3 to 31 miles of running and hiking and 20 to 60 obstacles. While some obstacles require pure physical strength, some are more skill based.
If you’re considering signing up for a Spartan race, here are a few obstacles you’ll face – plus how to train for them.
1. Bucket Carry
The typical bucket carry obstacle requires you to carry a five-gallon bucket filled with rocks (about 40 to 50 pounds for women and 50 to 75 pounds for men) around a loop (typically a quarter-mile) before continuing on the course. A staple of mountainous races, the loop usually involves a hill.
Barbell and/or dumbbell deadlifts prepare your lower back for the strain it will encounter during this unforgiving obstacle, and machine back extensions and barbell good-mornings are also great moves to prepare your spinal erectors (the muscles that support your spine) for this core-centric obstacle.
2. Rope Climb
The Spartan Rope Climb is a staple obstacle, and it requires a combination of strength (particularly in your back and biceps), technique, and overcoming any fear of heights.
Inverted rows on a Smith Machine or TRX system help build your back up for this challenging obstacle, and you can simulate climbing a mud-slicked rope by looping a towel over a pull-up bar and hanging for as long as you can. However, the best practice is to find a gym with ropes and climb them.
Related: Every Obstacle You'll Face at a Spartan Stadion Race (+ How to Train for Each)
3. Rigs
Like monkey bars, rigs are tall metal structures equipped with all sorts of hanging objects you’ll have to grab one-by-one to get across. Many rigs feature gymnastics rings, ropes, frayed nylon, baseballs – any combination of objects that’ll absolutely torch your forearms as you try to hold on.
Practicing the monkey bars at your local park or walking your hands side-to-side while hanging from a pull-up bar can help you prepare for any unknown rigs at your next obstacle course race.
4. Barbed Wire Crawl
Nearly every obstacle course race includes some type of low-crawling obstacle. Practicing army and bear crawls at the gym will prepare you to move quickly and efficiently while low to the ground. And because this movement requires solid hip mobility, incorporate side lunges and wide mountain climbers to prepare your hips for the course’s demands.
8-Week Obstacle Course Race Training Plan
Training for an obstacle course race will ideally include a combination of the following 10 training modalities and practices.
1. Strength
2. High-Intensity Interval Training (HIIT)
3. Core and Lower Back
4. Plyometrics
5. Full-Body Endurance
6. Running
7. Grip Strength
8. Pulling/Flexing
9. Active Recovery
10. Rest
If you’re ready to train for an obstacle course race, follow this training plan to cross the finish line in eight weeks.
OCR Lower-Body Strength Workout
This lower-body workout is designed to build functional strength, power, and muscular endurance for obstacle course racing. Perform the following exercises with controlled form and rest 60–90 seconds between sets.
1. Barbell Back Squat 5 sets of 5 reps (5x5) Focus on depth, stability, and controlled power through the heels.
2. Leg Press 5 sets: 20, 15, 12, 10, 5 reps (increasing weight each set) Gradually increase the load to build strength and muscular endurance.
3. Walking Lunge 3 sets of 10 reps per leg (3x10) Keep your torso upright and take long, steady strides to engage glutes and quads.
4. Dumbbell Calf Raise 3 sets of 15 reps (3x15) Perform on a raised surface for a full stretch and contraction.
5. Seated Calf Raise 3 sets of 15 reps (3x15) Focus on controlled reps with a pause at the top of each raise.
OCR Upper-Body Strength Workout
This upper-body workout targets pressing power, grip endurance, and functional strength—essential for conquering walls, carries, and climbs in an obstacle course race. Supersets are included to maximize efficiency and intensity.
1. Barbell Bench Press 5 sets of 5 reps (5x5) Focus on explosive pressing and controlled lowering.
2a. Dumbbell Fly 3 sets of 12 reps (3x12) Stretch wide and squeeze at the top to activate the chest.
2b. Pushups 3 sets of 10 reps (3x10) Keep a tight core and full range of motion. Superset with 2a.
3a. Dumbbell Pullover 3 sets of 10 reps (3x10) Targets chest, lats, and triceps. Controlled motion is key.
3b. Seated Chest Press Machine 3 sets of 10 reps (3x10) Focus on muscle contraction; adjust weight to fatigue by final rep. Superset with 3a.
4a. Dumbbell Incline Curl 3 sets of 10 reps (3x10) Maintain strict form and slow tempo for maximum bicep engagement.
4b. Lying Triceps Extension 3 sets of 10 reps (3x10) Use an EZ bar or dumbbells; keep elbows tucked. Superset with 4a.
OCR HIIT Workout
This high-intensity interval training session builds full-body endurance, explosive power, and race-day grit. Perform each move for 40 seconds, followed by 40 seconds of rest. After completing all six moves, rest for 1 full minute, then repeat the circuit for a total of 4 rounds.
Circuit Exercises:
DB Thruster A full-body movement combining a squat and overhead press for max output.
Jump Rope Build speed, footwork, and cardiovascular endurance.
Inchworm Targets the core, shoulders, and hamstrings with dynamic stability.
Stability Ball Sit-up Engages the core with added balance and control.
Bear Crawl Fires up the shoulders, core, and legs while training coordination.
Kettlebell Swing Power through the hips to build explosive strength and grip endurance.
OCR Core & Lower-Back Workout
Complete 3 rounds of the following:
10 Decline Sit-ups
10 Physio Ball Pikes
10 Twisting Crunches
Then, perform 3 rounds of these exercises:
10 Bird Dogs (each side)
10 Glute Bridges
30-second Side Plank (each side)
Finally, finish with 3 rounds of:
10 TRX Plank Knee Tucks
30-Second TRX Plank
5 TRX Body Saws
OCR Plyometrics Workout
Complete 3 rounds of the following:
10 Vertical Jump + Reaches
10 Depth Jumps
10 Medicine Ball Side Rotations
Then, perform 2 rounds of these exercises:
10 Split Squat jumps (per leg)
20 Box Jumps
5 Single-Leg Bounds
OCR Muscular Endurance Workout
KB Squat (5 sets of 20 reps)
Pushups (4 sets of 15 reps)
Lat Pulldown (4 sets of 20 reps)
Walking Lunge (3 sets of 50 yards)
KB Snatch (3 sets of 20 reps, each arm)
Crunch (3 sets of 20 reps)
DB Biceps Curl (3 sets of 25 reps, each arm)
Burpee (3 sets of 20 reps)
OCR Grip Strength Workout
Bucket Carry (3 sets of 25 yards)
DB Shrug (3 sets of 12 reps)
Dead Hang (3 sets of 0:30-1:00)
DB Wrist Curl (3 sets of 10 reps)
DB Farmer's Carry (4 sets of 100 yards)
Monkey Bars (3 sets of full length)
