Training Plans

Get fit by committing to a plan

Training for Life

Life is worth training for

One of the real advantages of the Obstacle Workout app is that with one click you can start a fresh workout that can be easily integrated into your daily routine.

At any opportunity to exercise you can do an Obstacle Workout.  You can do an Obstacle Workout if you are down the park with kids, you get some time back because a meeting was cancelled or you just feel like breaking a sweat right then and there.

A healthy life is a happy life. So get to it.

When I feel like it plan

So there is no real plan, just do it when you feel like it. The key being that you actually do it :).

Make sure you allocate the enough time so that you can warm up and cool down properly. Also make it count by always doing your very best.

If you are doing other physical activities then you can drop the Obstacle Workout into the days you need. If Obstacle Workout is your main go to for exercise then try for every 2 to 3 days. Everyone is different, do what is “best” for you. (Note: “best” does not always mean kicking back relaxing on the sofa).

Training for Transformation

You need to own it

Life is full of obstacles and sometimes we let them get the best of us. The only way to overcome these obstacles is with pure grit and determination.

If you want to see real positive change in your fitness, own it and take the Obstacle Workout challenge.

Challenge plan

If you want to see real results then commit to the 24 hour challenge (48 x 30 minutes) workout challenge by completing a 30 minute Obstacle Workout 4 times a weeks for 3 months.

Make the most of the challenge by adding the variety and increased intensity of the in-app purchase exercises.

Make sure you track your transformation and inspire others by sharing your awesome results.

Training for Obstacle Course Races

Event driven training

The Obstacle Workout will definitely get you functionally fit for the obstacles of obstacel course races but there is no real running. So in order to participate in events such as Tough Mudder and Spartan Race, you may want to also get use to the idea of making the distance by putting one foot in front of the other.

The truth is, most people jog most of the way as these events are about having fun as a team rather then a sprint to the finish. It’s not the same as training for a half marathon.

The key is having fun and avoiding injury by being in control of your body, and that comes with being functionally fit.

Event plan

So the plan will vary based on the type and distance of the event. In general you will want to alternate each training day with the Obstacle Workout and running and ensure to include a rest day each week.

You will want to go the Hardcore in app purchase with the Obstacle Workout so that you are doing plenty of pull up moves. When you run you will want to do so, if possible outside on varying terrain and incline.

Basic structure

The workout days of the core training weeks:

  1. Obstacle Workout
  2. Run
  3. Obstacle Workout
  4. Run
  5. Obstacle Workout
  6. Run
  7. Rest (foam rolling)


The week before the event:

Take it easy with one Obstacle Workout and one shorter run. Ensure to have 3 days of rest prior to the event day.

The day after the event:

Get on the foam roller or even better get a massage. You will be glad you did when you can skip 3 days after the event yet your friends still can’t even sit down.

Everyone is different:

You may want to train for 4 days instead of 6 days or you may want to double up on the Obstacle Workouts. Do what fits your lifestyle and training goals.

The numbers

How many weeks should I train before an event?

Life is an event, so you should workout regularly. A good amount of time to train specifically for an obstacle course race is 8 weeks but many have done it comfortably is less.

How far should I run?

You want to feel comfortable that you can make the distance. So if you are training for say Tough Mudder which is about 16-19 kilometres or 10-12 miles you would want to get to a point where you are running over half the event distance (10km, 6 miles) .

Start at a moderate distance and from week to week during your training you can bump up the distance. The target distance being over half the event distance. Then taper down the week prior to the event.

Distance of each of the runs for the 8 weeks

(Example based on distance of Tough Mudder)

  1. 3 km, 2 miles
  2. 5 km, 3 miles
  3. 6 km, 4 miles
  4. 7 km, 4.5 miles
  5. 8 km, 5 miles
  6. 10 km, 6miles
  7. 12 km, 7.5 miles
  8.  6km, 4 miles


You need to check with your doctor before beginning this workout to reduce and avoid injury. By performing any exercises you are doing so at your own risk. We will not be responsible or liable for any injury or harm you sustain as a results of our workout.