Exercises That Mimic the Rigors of an Obstacle Course

A lieutenant and officer-in-charge with the Navy SEALs, Adam Schwarze is part of a special operations unit known for its toughness and durability. Having been through the BUD/S O-obstacle course as part of his SEAL training, Adam Schwarze makes fitness part of his daily routine.

For those preparing for the rigors of an obstacle course race, the best fitness regimen reflects the diverse range of how muscles and endurance are tested. When doing deadlifts, one strategy is to switch between forms of resistance, such as kettlebell and a dumbbell, with rope attachments used to mimic malleable handles. A grenade attachment is a solid metal ball that can be attached to various types of resistance and used to work on grip strength.

Another essential is the sled pull, a hand-over-hand exercise that strengthens the back while preparing for the stresses encountered with rope obstacles. Performed sitting or standing, it involves laying out the full length of rope and pulling a sled and appropriate weights 50 feet or more.

When it comes to pull-ups, it is a good idea to practice as many grips as possible, while grabbing a range of objects and materials. Add dead hangs to the bar or ring pull-ups to maximize burn. Alternatively, find a sturdy door frame that has a short lip just wide enough for the fingertips. If you can successfully accomplish pull-ups on these, you are ready for the most rigorous obstacle.

Don’t neglect pushups and dips, as well as step-up exercises carrying awkward sandbags. Another option is the heavy loaded farmer’s walk, which involves walking with heavy weights or kettlebells at your side. Also incorporate abdominal exercises, squats, and kettlebell swings into the routine.