When it comes to getting fit and ready to compete in any event, the type of training you do is pretty much dictated by your sport – With the rise of obstacle racing as a sport that demands endurance, agility, strength, power and balance, athletes everywhere are taking on the Obstacle Race challenge to improve their performance across the board.

Total discipline: mind, body and spirit

The huge benefit of training for an Obstacle Race event is the way you push yourself to extremes in your physical and mental capacity for the new and unexpected. Your body and mind need to be ready for anything and conditioned to keep going, no matter how tough the obstacles are.


CrossFit style training is a great way to prepare for an Obstacle Race as it doesn’t focus on any one type of training. It’s specialty is its style of generalism. CrossFit is a fitness program designed around the things you do in the real world. It combines exercises from things like weightlifting, gymnastics, and track and field, and mix’s it up so your body is always adapting, getting stronger, faster, better conditioned. Nearly all of the components in the CrossFit system are relevant to obstacle race training and it can help you meet the demands for strength, endurance, stamina, agility, balance, and coordination necessary for your race.


#1 The Rope Traverse

The rope traverse is an obstacle many have trouble with, and requires a substantial amount of upper body strength, grip strength endurance, core strength and coordination to complete successfully. Rhythm and timing is the key to a good traverse, and staying out of the water will help that overall grip on the rope.

One of the biggest troubles with the rope traverse, is actually getting one to train and practice on. Here is a short video, showing some basic exercises to help out, and to train some specific movements and strength for the traverse, even if you don't have one to train on.


The Barbed Wire Crawl is a deceptively hard obstacle, conjuring up images of trench warfare and prison breaks. Cunningly simple and ready to remind you sharply if you get complacent. Rise up too much and you will get snagged, sink down too low and you will taste the gritty foulness of who knows what.

Now unless you have been in the army, on a battle field, or a veteran Spartan racer, there not many places around where you can practise this one, needless to say, here is some basic training to get you started. Just add some mud for extra realism.


The Spartan Race wouldn't be up to the legend if there wasn't some kind of Rope Climb thrown into the mix, especially one with a jingly carrot at the top, and some sort of bog of foulness at the bottom.

This week we are running with something slightly different for basic training. First up is a basic rope climb tutorial, just in case your rope doesn't have the ease of use and climb knots. And second is some exercises to get your conditioned into a good rope climb.


Although we want you to prepare for all things Spartan race, there are always a few little surprises to keep you guessing and keep you challenged.

This week we cover the Strongman Carry, which is as ambiguous as it is difficult. Naturally a carry is exactly that, also known as a farmer's walk, a zercher carry, shouldered walk or a yoke carry, maybe it's a combination.

Either way, here is a few exercises to help you prepare for the mysterious yet ever challenging, Strongman carry. Remember too, terrain can play a big part, so expect the worst!!


In this edition of Basic training we are going to take a trip back in time, back to those primary school days of hanging and playing around on the good ole monkey bars. Luckily, scattered around various playgrounds, running tracks and public fitness equipment centres is usually a set that you can train on.

Still, even though training will set you up with the strength and skills needed to keep all the obstacles covered, remember, it's usually the hidden or unseen that leaps up to snag us into burpies. Stay on your toes, and be ready to change things up, because as they say, chance favours the prepared mind.


Although not an ominous sounding obstacle, you would be surprised how many people actually succumb to jumping for burpie joy with this one. And lets face it, burpies are taxing enough, let alone what it does to trying to run a good time.

Learning to slow things down and apply a little strategy, will have you flying through the balance beams, without a burpie in sight, well maybe only the ones being preformed by the ill prepared anyway.


Weather your are hunting for survival, defending the hot gates from those marauding invaders, or simply struggling to keep those dreaded burpies at bay, having a deadly accurate spear throw is an essential skill for any Spartan.

This week we cover the spear throw, a sneaky obstacle that has claimed many would be warriors. As with any skill, practice and patience is the key, so spending some time honing that throwing arm, will have you watching all the newbs kissing dirt, as you sail on by.


With the introduction of the new Dead Balls into the Spartan mix, I was quite surprised to see how many people were struck with burpees at this obstacle, struggling not only with the carry, but in simply being able to pick them up.

Needless to say, here is a quick tutorial in how to handle the ole Dead Ball, and a couple of techniques in how to shoulder the beast to make those carries an absolute synch.


The Spear Throw part 2.


A Spartan Race Hurricane WOD (Workout of the Day) combines resistance training with high-intensity cardiovascular exercises to make you fitter, faster & stronger and prepare you for the challenges you’ll face in a Spartan Race.

Some of the most experienced trainers in Australia come together to deliver an intense mix of cardio and strength training over a 4 hour super session. Expect the ultimate test of body, mind and spirit – four hours of continuous drills, hills, sandbags and burpee’s.

For details on our next Training WOD Event click here.