OBSTACLE TRAINING GUIDE

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OBSTACLE OVERVIEW
BARBED WIRE CRAWL

WALL CLIMB

ROPE CLIMB

HERCULES HOIST

BUCKET BRIGADE

APPENDIX:
BODYWHEIGHT EXCERSISES

Spartan Race, Inc. www.spartan.com Boston, MA USA

Copyright 2016 Spartan Race
All rights reserved,
Including the right of reproduction in whole or in part in any form.
Spartan Race and Obstacle Survival Guide are registered trademarks of Spartan Race, Inc.
Published by Spartan Press, Boston, MA USA
Consider this a burpee avoidance
manuel; a survival guide.

We break down the fundamentals

needed to be successful at each
of our Signature Spartan Obstacles.
We cant do the obstacles for you,
but we are happy to show you the
way through them.

Just follow our lead and keep going.

The best way out is always

through.
-Robert Frost
BARBED Barbed Wire Conditioning WOD 1.0

WARM-UP
WIRE Dynamic warm-up

CRAWL 3 movements x 2 at 25 yards each.

Jump rope/jog 5-10 minutes.
To be successful at the barbed Work up a sweat.
wired crawl you need to
Be agile and mobile.
MAIN SET
Perfect staying low.
Practice bear crawls. 4 x 25 yard bear crawl. Forward and
backward. Recover as needed.
Not overuse a single side;
that can lead to cramping. Mountain climbers 1 minute.
Repeat 3 times.
1 minute plank. Repeat 3 times.
4 x 25 yard army crawl.

Rest 30 seconds to 1 minute

between exercises. Repeat main set
2-3 times.

COOL DOWN
Stretch
WALL Wall Climb Conditioning WOD 1.0
Note: if you cannot perform pull-ups or dips,

CLIMB revert to jumping versions of each

WARM-UP
To be successful at the Wall
Climb you need to... Dynamic warm-up 3 movements
x 2 at 25 yards each.
Be strong and nimble.
Jump, grab, pull, and maneuver Jumping jacks/jump rope/jog
(in that order). 5-10 minutes. Work up a sweat.
Master explosive movements.
Consider racing with a team.
MAIN SET
1 minute box jumps.
1 minute mountain climbers.
Repeat 3 times.
1 minute dips.
1 minute pull-ups.

Repeat main set 3-5 times.

COOL DOWN
Stretch
ROPE Rope Climbing Conditioning WOD 1.0

WARM-UP
CLIMB Dynamic warm-up 3 movements
x 2 at 25 yards each.
To be successful at the Rope
Climb you need to Jump rope/jog 5-10 minutes.
work on your grip. Work up a sweat.
hang a rope in your back yard.
throw a towel over a pull up bar
MAIN SET
frequently and hang to improve
your grip strength. 1 minute pull-ups
1 minute mountain climbers
1 minute sit ups

Rest 30 seconds after each

exercise.

Repeat main set 3-5 times.

COOL DOWN
Stretch
HERCULES Hercules Hoist Conditioning WOD 1.0

WARM-UP
HOIST Dynamic warm-up 3 movements
x 2 at 25 yards each.
To be successful at the Herc
Hoist you need to Jump rope/jog 5-10 minutes.
Drape a towel over your pull up Work up a sweat.
bar and do pull-ups gripping the
towel
Strengthen your core MAIN SET
Work to keep yourself rooted to 1 minute squats
the ground
Drag heavy objects with a rope, 1 minute pull-ups
or even having a tug-o-war with
friends.
1 minute hanging leg raises
1 minute sit ups

Rest 30 seconds after each

exercise. Repeat main set 3-5
times.

COOL DOWN
Stretch
BUCKET Bucket Brigade Condition 1.0

WARM-UP
BRIGADE Dynamic warm-up 3 movements
x 2 at 25 yards each.
To be successful at the Bucket
Brigade you need to Jump rope/jog 5-10 minutes.
fill a bucket and lug it around Work up a sweat.
on race day try to carry the buck-
et the entire distance without
resting MAIN SET
if you do need breaks, commit to 1 minute bodyweight squats
carrying the bucket very specific
distances and stick with those 1 minute planks
targets (look for rocks, trees,
stumps, for reference) 1 minute sandbag or bucket carries
interlock your fingers as this will
add considerable strength to
your grip. Rest 30 seconds after each exer-
cise. Repeat main set 3-5 times.

COOL DOWN
Stretch
 APPENDIX:
BODYWHEIGHT EXCERSISES
BEAR CRAWL BOX JUMPS
Facing downward and keeping your Stand facing the box/platform about
head and neck in neutral alignment, an arms length away with arms at side.
start on all fours so your hands and
feet are in contact with the ground. Slightly bend legs, use arms to assist
in the upward burst.
Keeping low to the ground, crawl
forward like a bear by flexing the arm Jump up and on to the box landing
and hip on one side of the body while both feet at the same time.
simultaneously extending the arm and Absorb the landing with a slight bend
hip on the other side of the body. in the knees.
Crawl forward for the desired length Jump back down off the box.
and then crawl backward to starting
position. Repeat.

BODYWEIGHT SQUATS BURPEES

Stand with a narrow stance and feet From a standing position, squat and
flared. (Most people find a 15-30-de- place your palms on the floor.
gree foot flare most comfortable,
Kick the feet back and land in a
but this depends on individual hip
push-up position.
anatomy).
Preform a push-up with proper form
Place the hands in a mummy position
(chest to the ground while keeping
(crossed in front of the body) or cre-
back straight).
ate a counterbalance effect by raising
your arms as you descend (this keeps Kick the feet forward under the hips
emphasis away from the weaker knee and land in a squat position
joint and toward the stronger hip
joint). Explode up with a jump as high as
possible while reaching to the sky.
Initiate the movement by simultane-
ously breaking at the knees and hips Repeat.
and dropping straight down.
Keep the weight on the whole foot, HANGING LEG RAISES
keep the chest up, and force the knees
out of the bottom of the movement so Hang from a chin-up bar or sturdy
that the knees track over the middle rafter with palms forward and hands
of the feet. about shoulder-width apart,
Descend as deeply as possible while While keeping the legs straight, raise
keeping a flat lower back. the legs by flexing at the hips until
the hips and knees are at 90 angles.
Rise to a standing position.
Lower the legs to starting position.
Repeat.
HOLLOW HOLD only the feet and forearms touching
the ground.
Lying down on back with hands over
head and legs straight out. Contract Keeping the body in a straight line
abs, lift arms and legs about 1 foot with the elbows directly beneath the
off the ground and hold. shoulders, the hands flat on the floor
or clasped, and the head looking
down, forcefully contract the quads
JUMPING JACKS and glutes.

Stand with the arms to the sides and Hold for time.
feet about hip-width apart.
Jump up while spreading the legs PULL-UPS
apart and raising the arms to the sides
until they reach overhead. If a standard chin-up bar is available,
that is always preferred option.
Land and then spring back to starting Otherwise, lace your hands over the
position, bringing the legs back to- top edge of a sturdy door or tree limb
gether and lowering the arms. with a pronated grip (palms facing
away from the body) and position your
body flush against the door.
LUNGES
Raise your body as high as you can
Get in a split-stance position wide while keeping a straight line from the
enough so your front shin is vertical shoulders to the knees.
at the bottom of the lunge.
Lower to starting position and repeat.
Place hands are on the hips and keep
feet pointed straight ahead.
Keeping the torso upright, descend PUSH UPS
until the back knee approaches or Place your hands at slightly wider
touches the ground. than shoulder width and have your
Return to starting position. feet close together on the ground
and have body in a straight line
Repeat with other leg. concentrating on a straight back.
Have your arms at a 45 angle with
hands placed directly under the
MOUNTAIN CLIMBERS
elbows.
From a standing position, bend over
Keep your body tight and lower
and place your palms on the floor.
yourself until your chest touches
Sink the hips down and straighten the ground.
out one leg behind the body.
Reverse the movement and raise your
Alternate between jumping one leg body back up.
forward by flexing the hip and kicking
Repeat.
the other leg back by extending the
hip in a climbing maneuver.
Repeat. RUNNING
Running is a faster walk. Think of it as
this and with a couple tweaks you will
PLANK
be running like an elite Spartan.
Form a pillar or bridge by supporting
Tips to remember while Running:
your body in a prone position with
Wear proper footwear.
Run in an upright position avoiding
excessive forward lean.
Keep back as straight as it is
comfortable and keep head up.
Land on the heel of the foot and rock
forward to drive of the ball of the foot.
Breathe deeply with mouth open.

STRETCHING
Stretching requires movement of a
body segment to a point of resistance
in the range of motion. At this point
in resistance, force is applied. This
stretching movement can be done
either actively or passively. Active
stretching occurs when the person
stretching supplies the force to the
stretch. Passive stretching occurs
when a partner or stretching machine
provides external force to cause a
stretch.
Dynamic Stretching is one of two
of the best types of stretch to use.
Dynamic Stretching is a functional
stretching exercise that uses sport
specific movements to prepare the
body for activity. Static stretching is
slow and constant, with the end
position held for 30 seconds.
Yoga is a great stretching activity and
is strongly encouraged.
 APPENDIX:
BODYWHEIGHT EXCERSISES
BEAR CRAWL
Facing downward and keeping your head and neck in neutral alignment,
start on all fours so your hands and feet are in contact with the ground.
Keeping low to the ground, crawl
forward like a bear by flexing the arm and hip on one side of the body while
simultaneously extending the arm and hip on the other side of the body.
Crawl forward for the desired length and then crawl backward to starting
position.

BODYWEIGHT SQUATS
Stand with a narrow stance and feet flared. (Most people find a 15-30-degree
foot flare most comfortable, but this depends on individual hip anatomy).
Place the hands in a mummy position (crossed in front of the body) or create
a counterbalance effect by raising your arms as you descend (this keeps
emphasis away from the weaker knee joint and toward the stronger hip joint).
Initiate the movement by simultaneously breaking at the knees and hips and
dropping straight down.
Keep the weight on the whole foot, keep the chest up, and force the knees out
of the bottom of the movement so that the knees track over the middle
of the feet.
Descend as deeply as possible while keeping a flat lower back.
Rise to a standing position.

BOX JUMPS
Stand facing the box/platform about an arms length away with arms at side.
Slightly bend legs, use arms to assist in the upward burst.
Jump up and on to the box landing both feet at the same time.
Absorb the landing with a slight bend in the knees.
Jump back down off the box.
Repeat.
BURPEES
From a standing position, squat and place your palms on the floor.
Kick the feet back and land in a
push-up position.
Preform a push-up with proper form (chest to the ground while keeping back
straight).
Kick the feet forward under the hips and land in a squat position
Explode up with a jump as high as possible while reaching to the sky.
Repeat.

HANGING LEG RAISES

Hang from a chin-up bar or sturdy rafter with palms forward and hands about
shoulder-width apart,
While keeping the legs straight, raise the legs by flexing at the hips until
the hips and knees are at 90 angles.
Lower the legs to starting position.
Repeat.

HOLLOW HOLD
Lying down on back with hands over head and legs straight out. Contract abs,
lift arms and legs about 1 foot
off the ground and hold.

JUMPING JACKS
Stand with the arms to the sides and feet about hip-width apart.
Jump up while spreading the legs apart and raising the arms to the sides until
they reach overhead.
Land and then spring back to starting position, bringing the legs back together
and lowering the arms.

LUNGES
Get in a split-stance position wide enough so your front shin is vertical at the
bottom of the lunge.
Place hands are on the hips and keep feet pointed straight ahead.
Keeping the torso upright, descend until the back knee approaches or touches
the ground.
Return to starting position.
Repeat with other leg.
MOUNTAIN CLIMBERS
From a standing position, bend over and place your palms on the floor.
Sink the hips down and straighten out one leg behind the body.
Alternate between jumping one leg forward by flexing the hip and kicking the
other leg back by extending the hip in a climbing maneuver.
Repeat.

PLANK
Form a pillar or bridge by supporting your body in a prone position with only
the feet and forearms touching the ground.
Keeping the body in a straight line with the elbows directly beneath the
shoulders, the hands flat on the floor or clasped, and the head looking down,
forcefully contract the quads and glutes.
Hold for time.

PULL-UPS
If a standard chin-up bar is available, that is always preferred option. Otherwise,
lace your hands over the top edge of a sturdy door or tree limb with a pronat-
ed grip (palms facing away from the body) and position your body flush against
the door.
Raise your body as high as you can while keeping a straight line from the
shoulders to the knees.
Lower to starting position and repeat.

PUSH UPS
Place your hands at slightly wider than shoulder width and have your feet close
together on the ground and have body in a straight line concentrating on a
straight back.
Have your arms at a 45 angle with hands placed directly under the elbows.
Keep your body tight and lower yourself until your chest touches the ground.
Reverse the movement and raise your body back up.
Repeat.

RUNNING
Running is a faster walk. Think of it as this and with a couple tweaks you will be
running like an elite Spartan.
Tips to remember while Running:
Wear proper footwear.
Run in an upright position avoiding excessive forward lean.
Keep back as straight as it is comfortable and keep head up.
Land on the heel of the foot and rock forward to drive of the ball of the foot.
Breathe deeply with mouth open.

STRETCHING
Stretching requires movement of a body segment to a point of resistance in
the range of motion. At this point in resistance, force is applied. This stretching
movement can be done either actively or passively. Active stretching occurs
when the person stretching supplies the force to the stretch. Passive stretching
occurs when a partner or stretching machine provides external force to cause
a stretch.
Dynamic Stretching is one of two of the best types of stretch to use. Dynamic
Stretching is a functional stretching exercise that uses sport specific movements
to prepare the body for activity. Static stretching is slow and constant, with the
end position held for 30 seconds.
Yoga is a great stretching activity and is strongly encouraged.