Do the moves two times a week for at least a month before your event.
Prior to each workout, warm up with five minutes of jogging and high knees.
Do each move once, then run a quarter mile at a fast pace.
Up and DownStand with feet shoulder-width apart.
Crouch, placing hands on ground in front of you.
Jump feet back into a plank.
Jump feet forward, then jump straight up.
Continue for 30 seconds.
Preps You For… climbing walls and the penalty burpees you may have to do on failed obstacles
2.
Army CrawlLie facedown and use your elbows, hips and toes to move forward.
Continue for 30 seconds.
Preps You For… crawling under wires and nets, or through tunnels
3.
Do push-ups, keeping elbows close to body.
Continue for 30 seconds.
Preps You For… rope climbs, tire drags, rings
4.
Double-Leg HopPlace five cones (or other markers) in a line about 12 inches apart.
Stand at one end of the line with feet together, arms at sides.
Keep feet together as you hop from cone to cone.
Continue for 30 seconds.
Preps You For… tire runs, leaping over or through mud and fire pits
5.
Twist and throw the ball at wall.
Catch it as it bounces back.
Continue for 15 seconds, then switch sides.
Preps You For… monkey bars, rings, spear throwing
6.
Step-UpStand with feet hip-width apart, about 12 inches from a sturdy bench, step or chair.
Step up with left foot, lifting right foot and driving knee toward chest.
Do 15 reps. Switch sides; repeat.
Make it harder: Hold 5- to 10-pound dumbbells.
Preps You For… tire flipping, uphill sandbag carries, bucket carries
Photo Credit: Hans Neumann
