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Obstacle Course Racing

Obstacle races finished on your own terms: the right first event, grip and pulling strength, off-road running, wall, rope and rig technique, burpee and carry capacity, and race weeks that run to plan.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Obstacle Course Racing, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

187

Starter tasks

🏋️ Fitness & Sport

Obstacle Course Racing

Preparing for Spartan, Tough Mudder and similar obstacle races with grip strength, running fitness and obstacle technique.

  1. Choosing your first obstacle race and distance
  2. Penalty rules and obstacle standards read-through
  3. Health questions and waiver before obstacle racing
  4. Baseline test of running, grip and pulling
  5. Places near home to practise obstacles
  6. Weekly obstacle race training week template
  7. Obstacle training log
  8. Trail shoes with lugs that drain mud and water
  9. Race clothing that drains and does not chafe
  10. Twice-weekly grip endurance sessions
  11. Weekly hilly trail run with obstacle stops
  12. Weekly rig and obstacle skill session
  13. Burpee capacity for penalty loops
  14. Heavy carries for buckets, sandbags and logs
  15. Pulling strength for walls and rope climbs
  16. Monthly mini race simulation
  17. Monthly obstacle race block review
  18. Quarterly retest of running, grip and pulling
  19. Kit inspection after muddy races and sessions
  20. Monkey bars and swinging grip technique
  21. Rope climb with a foot lock
  22. Getting over 6, 7 and 8 foot walls
  23. Spear throw technique and practice
  24. Rings, ropes and multi-rig transitions
  25. Atlas carry and hoist technique
  26. Crawling under wire and through mud
  27. Cold water and mud immersion readiness
  28. Balance beams and the Tyrolean traverse
  29. Hand care for calluses and skin tears
  30. Obstacle failure audit after each race
  31. Gloves or bare hands on the rig
  32. Coach, online plan or ninja gym classes
  33. Ranking engine, grip and technique as weak links
  34. Hydration pack or aid stations only
  35. Twelve-week build to your first obstacle race
  36. Race week kit and logistics checklist
  37. Race morning warm-up and wave start plan
  38. Travelling to an away obstacle race weekend
  39. Recovery week and debrief after a race
  40. Team obstacle race with friends or colleagues
  41. Road runner adding grip and obstacles
  42. Gym lifter learning to run off-road
  43. Obstacle training with only a bar and a park
  44. Obstacle racing in an older age group
  45. Coming back after a failed or missed race
  46. Moving up to competitive or age group waves
  47. Sprint, Super and Beast distances in one season
  48. Ultra-distance and 24-hour obstacle races
  49. Obstacle racing championship qualification
  50. Short-course and stadium obstacle racing

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Choosing your first obstacle race and distance

Obstacle events range from a 5 km untimed team mud run to a 21 km timed race with 30 obstacles and burpee penalties, and signing up for the wrong one is the commonest way a first race goes badly. Picking the format, distance and wave that match your current running and pulling ability gives training a clear target and a date to build towards.

First tasks

  • List three obstacle races within travelling distance in the next six months
  • Compare distance, obstacle count and elevation for each race
  • Decide between an untimed, open or competitive wave
  • Book the entry and save the confirmation email in this project

Penalty rules and obstacle standards read-through

Every race series has its own rules: some give 30 burpees for a failed obstacle, some make competitive racers hand back a wristband, and some let you skip freely. Reading your series' rulebook before training starts tells you whether burpee fitness or obstacle completion matters more, and stops a disqualification on race day for a rule you never knew existed.

First tasks

  • Download the current rulebook for your race series and wave
  • Write the failed obstacle penalty in one sentence
  • List the rules on help from others, retries and lane changes
  • Note any finish standards such as bells, buttons or marked zones

Health questions and waiver before obstacle racing

Waivers for obstacle races routinely mention ice water immersion, live electric wires, heights and crawling through muddy water, and some events advise people with heart conditions, pacemakers, epilepsy or pregnancy not to attempt certain obstacles. Reading the waiver early and taking any questions to your clinician means you start training knowing which obstacles you will walk past.

First tasks

  • Read the event waiver and medical guidance from start to finish
  • List any obstacles the guidance warns against for conditions you have
  • Book a clinician appointment if the waiver mentions anything that applies
  • Re-read the waiver and update your bypass list before each new season @recurring(yearly)

Make it yours.

Install Obstacle Course Racing, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.