This plan, created by trainer Rose Wetzel, a
professional Spartan obstacle course racing (OCR) athlete, will prepare
you for common obstacles.
Even if you aren't planning to sign up for a race, these six moves will tone your body and put a smile on your face.
Here's all you need to know.
The Plan: Do
the moves two times a week for at least a month before your event.
Prior to each workout, warm up with five minutes of jogging and high
knees.
Do each move once, then run a quarter mile at a fast pace.
You
should also run for at least 45 minutes at an easy pace once a week and
rest or do your favorite cross training activity on other days.
The Moves:
1. Up and Down
Stand
with feet shoulder-width apart. Crouch, placing hands on ground in
front of you. Jump feet back into a plank. Do a push-up. Jump feet
forward, then jump straight up. Continue for 30 seconds.
Preps You For . . . climbing walls and the penalty burpees you may have to do on failed obstacles.
2. Army Crawl
Lie facedown and use your elbows, hips and toes to move forward. Continue for 30 seconds.
Preps You For . . . crawling under wires and nets, or through tunnels.
3. Weighted Push-Up
Start
in a plank with toes on a sturdy bench or chair and hands on ground,
arms straight. Do push-ups, keeping elbows close to body. Continue for
30 seconds.
Preps You For . . . rope climbs, tire drags, rings.
4. Double-Leg Hop
Place
five cones (or other markers) in a line about 12 inches apart. Stand at
one end of the line with feet together, arms at sides. Keep feet
together as you hop from cone to cone. Continue for 30 seconds.
Preps You For . . . tire runs, leaping over or through mud and fire pits.
5. Medicine Ball Throw
Stand
with feet hip-width apart, holding an eight- to 10-pound medicine ball
at waist, left side facing a wall two to four feet away.
Twist and throw the ball at wall. Catch it as it bounces back. Continue for 15 seconds, then switch sides.
Preps You For . . . monkey bars, rings, spear throwing.
6. Step-Up
Stand
with feet hip-width apart, about 12 inches from a sturdy bench, step or
chair. Step up with left foot, lifting right foot and driving knee
toward chest.
Do 15 reps. Switch sides; repeat. Make it harder: hold five- to 10-pound dumbbells.
Preps You For . . . tire flipping, uphill sandbag carries, bucket carries.
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