The Ultimate Upper Body and Core Strength Workout to Tackle OCR Obstacles

It's pretty obvious: obstacles like the monkey bars, cargo nets, rope climb, Tyrolean Traverse, and wall climb all require some pretty serious upper body strength. But in working out your arms, shoulders and back to prepare for these challenges, it's critical that you don't forget your core. A solid upper body and core workout go hand in hand to build the muscular endurance you need to avoid fatigue. Having a strong core is paramount to tackling upper body obstacles because as soon as you lift your feet off the ground, your core automatically engages. "It basically kicks in, whether you know it or not, so the stronger your core, the easier it will be for you to lift—and hold—your position," says Sam Stauffer, Director of Training at Spartan.

Paired with upper body strength exercises, proper attention to your core will help you be able to climb almost anything. "Most of the upper body obstacles require you to bring your knees up to create a swinging momentum to help you on to the next rung or hold. Core strength is critical to that," says Stauffer. These exercises will help you build core strength to master the obstacle itself, and in addition to mobility and power, we've added a conditioning circuit to train your body to absorb shock and land properly as you jump off of obstacles when complete.

Consider this your main upper body and core workout to master obstacles and avoid burpees—not just an accessory drill, but the one you can get by on. You should complete the entire workout three times a week on non-consecutive days (follow Spartan on Instagram for additional cardio and recovery workouts to fill out the week). You can condense the warm-up if you’re short on time, but keep in mind that these warm-up moves were designed to prep your body for this specific sequence.

You’ll need: a foam roller, superband, box, and hurdles

Upper Body and Core Workout: Self-Myofascial Release + Active Stretching Warm-up

Half-kneeling hip flexor stretch upper body and core workout — Half-kneeling hip flexor stretch

Perform 1 set of the number of reps indicated.

Half-kneeling hip flexor stretch: 6 on each side Half-kneeling hip stretch: 4 on each side Quadruped hip rock: 8

Upper Body and Core Workout: Mobility and Joint Stabilization Warm-up

Hinge with reach upper body and core workout — Hinge with reach

Perform 1 set of the number of reps indicated.

Assisted single-leg lower: 10 on each side Single leg deadlift with 45-degree reach: 10 on each side Hinge with 45- degree reach: 10

WATCH: A demo of Assisted single-leg lower from the Spartan experts

WATCH: A demo of Single leg deadlift from the Spartan experts

Inchworm upper body and core workout — Inchworm

Perform 2 sets of the number of reps indicated.

Active plank: hold for 15 seconds Inchworm: 6 Mountain climber: 10 on each side

Upper Body and Core Workout: Power + Speed Circuit

Hurdle hop (single-leg stick) upper body and core workout — Hurdle hop (single-leg stick)

Perform 3 sets of the number of reps indicated.

Box jump: 8 reps Broad jump: 10 reps on each side Hurdle hop: 10 reps on each side

WATCH: A demo of Hurdle hops from the Spartan experts

Upper Body and Core Workout: Strength + Conditioning Circuit

Birddog upper body and core workout — Birddog

Perform 3 sets of the number of reps indicated.

Active plank: hold for 15 seconds Birddog: 10 reps Assisted single leg deadlift: 8 reps on each side

Patty Hodapp

Patty Hodapp is a nationally-renowned journalist reporting from the intersection of fitness and adventure. She writes for Outside magazine, Travel Channel, and VICE among other publications. She's based in Vail, Colorado, and when she's not fly fishing, snowboarding, or trail running, you can find her writing abroad or planning her next trip. Get in touch or learn more at HodappMedia.com