Obstacle Training

Workout 1 – Weeks 5 & 6

Weeks 5 & 6


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 Dumbbell Incline Flies
1B Incline Barbell Bench
1C Dumbbell Curls with one leg on a bench
2 6-8
2A Barbell Overhead Squat
2B Kneeling Overhead Cable Ab Crunch
2 6-8
3A Dumbbell Bench Situp to Shoulder Press
3B Military Burpees
2 6-8
4A Lat Pull – Pull Down all the way, Let the bar go back up half way, pull down all the way again, then let the bar go up all the way (1 rep).
4B Standing Cable Straight Arm Pull Downs on Lat Pull Machine
2 6-8
5A Medicine Ball Slams
5B Dips
5C Lower Back Raises
2 10 or more
Finisher: Turkish Getups 2 6-8 each arm

Day 2

Exercises Sets Reps
1A Bulgarian Split Squats
1B Front Shoulder Raises
1C Rotator Cuff Bent Arm Raise
2 6-8
2A Iso Incline Dumbbell Chest Press (One arm at a time, “off” arm stays extended while holding weight)
2B Incline Dumbbell Curls
2 6-8
3A Cable Triceps Press Down
3B Seated Row
2 6-8
4A Barbell Standing Push Press
4B Barbell Shrug with Calf Extension
2 6-8
5A Pullup to Leg Raise
5B Cable Squat to Bicep Curl
2 6-8
6 Semicircle Hand Walk with Feet on a Bench – Do a pushup after every two “steps” 2 Until Failure
Finisher: Decline Situp Medicine Ball Toss 2 Until Failure

Day 3

Exercises Sets Reps
1A Hang Clean to Squat to Shoulder Press
1B Reverse Barbell Shrugs
2 6-8
2A Pullups – Switch grips after each rep, swinging from grip to grip
2B Dumbbell Deadlifts
2 Until Failure
3A Plank Dumbbell Row
3B Pushups
2 6-8
4A Decline Bench Press 21′s (7 half extensions starting close to your chest, 7
4B Pushups
2 21
5A Barbell Decline Scull Crushers
5B Reverse Lunge to Dumbbell Shoulder Press
2 6-8
6A Medicine Ball Side to Side Box Jumps (Toss ball back and forth if with partner)
6B Medicine Ball Burpee (Toss ball back and forth if with partner)
1 10
Finisher: Run the Rack Arm Curls 1 Until Failure