Obstacle Training

Workout 1 – Weeks 3 & 4

Weeks 3 & 4


Perform this workout 3 days a week with at least a day of rest between sessions. Alternate exercises with the same number (1A and 1B, for example) until you complete all of the sets in that pairing. Perform 2 sets of 6 to 8 repetitions unless it’s marked differently. If you can, try to use active rest in between sets, or rest 60 seconds after each of the exercise pairings.

Day 1

Exercises Sets Reps
1A Bench Press – Pyramid Reps
1B Standing Calf Raises
2 1,2,3,4,3,2,1
2A Switch Grip Pullups
2B Bosu Dumbbell Curls
2 6-8
3A Lunge, Curl, Overhead Press
3B Judo Pushups
2 30sec
4A Shrugs
4B Standing Barbell French Curl
2 6-8
5 Medicine Ball Catapults 2 10
Finisher: Tabata Goblet Squats 1 4min – 20sec on, 10sec off
Side Plank
2 30-60sec
30sec each side

Day 2

Exercises Sets Reps
1A Squats – Pyramid Reps
1B Isometric Push Ups
2 1,2,3,4,3,2,1
10sec each step
2A Inverted Row
2B Step-up One-arm/One-leg Balance Dumbbell Press
2 6-8
3A Underhand(Reverse) Grip Bench
3B Calf Raises
2 6-8
4A Resistance Band Tricep rapid fire extensions
4B Barbell Curl Circuit
2 60sec
6-8 each
5A Front Box Jumps
5B Side to Side foot switch box jumps
2 10
6 Medicine Ball Foot Toss 2 10
Finisher A: Side Ab Raises
Finisher B:Pullup Bar Leg Raises
1 10

Day 3

Exercises Sets Reps
1A Diamond Bar Deadlifts – Pyramid Reps
1B Knee to Elbow Planks
2 1,2,3,4,3,2,1
2A Piston Squat
2B Barbell Push Press
2 6-8
3A Rapid Fire Arm Curl Circuit (hammers, cross body, hammers again)
3B Swiss Ball Scull Crushers
2 10 each
4A Barbell Bench Press Deadlift
4B Lunge and Twist
2 6-8
5A Dumbbell Lat Raise to Front Raise – All one motion
5B Ab Barbell Rollouts
2 6-8
6 Med Ball Pushup Toss (Plyo push ups if you don’t have a partner) 2 10
Finisher: Tabata Bench Dips 1 4min – 20sec on, 10sec off