INTRODUCTION
Who this is for
Anybody who wants to prepare to run their first obstacle course race. Not just workout or lift weights, but utilize a training system designed for obstacle course racing. If you are a member of a gym, excellent you have all the equipment necessary to get started right away. If you train from home, this system will work for you as well. However, I strongly recommend training at a gym, everything you need for this training model should be at any gym. Finding a workout partner to help keep you motivated and accountable is a huge key to success. Get a friend to run with you, it will make the experience much more rewarding.
Who am I?
It has been almost a dozen years now, I was driving down the road, stuffing my face. There was a nice glaze of glistening Krispy Kreme donut goodness caked to beard, my gut provided a great shelf for any morsel of food that didn’t make it down my gullet.
I caught a glimpse of this gluttony and had a moment. A moment where I realized I was a fat pig. Again. Peering into my rear view mirror, glaze shining on my cheeks, I had a sad view into how disgusting I was. This was not the first time my grossness disturbed me. Like always, I would say I need to get in shape, but never really commit to anything other than a bag of chips and a six pack.
At home I would see my fatness in the mirror, clothes shopping had become another moment where I realized I was a slob. My waist was pushing forty inches and I began to develop man boobs. But still I procrastinated. What really got me was the view of food dripping from my chops like blood from the jaws of a wolf feeding on a fresh kill. Only my kill was sugary goodness and hot donut glaze. I had to do something.
I ordered the P90X series and got ripped. It was a tough journey, but worth the pain. It did however inspire me to become a personal trainer, which lead to Spartan training, not just for myself but a host of others who became Team Superhuman.
In the past few years I have run over a dozen Spartan races, earned two trifecta medals, competed in countless 5k’s and other OCR’s from Warrior Dash to Tough Mudder. The years of experience I have gained has only gone on to benefit others to reach their inner Superhuman.
Over the last several years I have designed workouts for people from all walks of life looking to train for their first obstacle course race, or fifth. The training methodology has produced amazing results not just aesthetically but physically and mentally as well.

The Team Superhuman training program has produced over a dozen Spartan trifecta champions, five Spartan World Champions (including myself) and a host of other medalists in many other obstacle course races all over the country. people in their fifties to professionals in their twenties have all excelled with this system. This program works. Now, let’s get to it.
Exercises
Push up
Pull up
Deadlift
Squat
Sit ups
Leg raises
Push press
Chin up
Lunge
Burpee
Turkish get ups
Thruster/squat press
Dips
Running
Russian twist
15 exercises is all you need to get in perfect condition to tackle any obstacle course race. The system will help you strengthen your body in all aspects that are crucial to obstacle course success. We will also add a few of the Team Superhuman benchmarks to the WOD list as well, since this is a crucial element in measuring your progress.
The WODS
The workouts are broken up into three tiers. Beginning, intermediate and advanced. Since we are working on completing this program in 60 days it is up to you to measure your progress and advance to the next tier. Each WOD is designed to help you mimic the muscles used in an obstacle course race. Pulling yourself over walls, or hanging from monkey bars, lifting and carrying heavy objects over rough terrain and of course mental toughness. We will include running in the WODS since this is a great conditioning element. These workouts can be done in the order they follow and you can advance to the next tier when you are ready. For squats and lunges if you start out with just body weight, that is great, but by the the third tier you will want to be doing weighted squats and lunges. Leg strength and endurance is a crucial element in your obstacle course success.
The jargon. EMOM, Every Minute on the Minute. You will do the prescribed number of exercises in a minute, before moving on to the round again at the top of the minute. This is a great cardio and strength conditioner and tests your mental toughness.
AMRAP, As Many Rounds As Possible. As many rounds as of the workout that you can do in the prescribed time. Simple enough. Let’s get started.
Tier 1
WOD 1
EMOM 12 mins
4 burpees
5 thrusters
3 sit ups
WOD 2
“Gina” benchmark
50 squats
40 Turkish get ups
30 push ups
20 sit ups
10 burpees
*record your time
WOD 3
400 meters
12 deadlift
12 push press
12 dips
400 meters
12 lunges
12 thrusters
12 burpees
400 meters
WOD 4
20 Turkish get ups
*for time
WOD 5
10 chin ups
10 burpees
10 sit ups
10 deadlifts
10 pull ups
10 lunges
10 push ups
*amrap 30 mins
WOD 6
800 meters
20 Squats
20 deadlifts
20 lunges
400 meters
20 squats
20 deadlifts
20 lunges
800 meters
WOD 7
60 sit ups
50 push ups
40 pull ups
30 push press
20 leg raises
10 thrusters
WOD 8
“Gina” for time
50 squats
40 Turkish get ups
30 push ups
20 sit ups
10 burpees
*record your time
WOD 9
EMOM -24 mins total
4 deadlifts
8 lunges
10 sit ups
*12 mins
12 dips
12 Russian twist
*12 mins
WOD 10
Run 1 mile for time
TIER 2
This tier will increase in intensity. You know your body, so increase weight if you can.
WOD 11
20 Push up
20 Pull up
20 Deadlift
20 Squat
20 Sit ups
20 Leg raises
20 Push press
20 Chin up
20 Lunge
20 Burpee
20 Turkish get ups
20 Thruster/squat press
20 Dips
20 Running
20 Russian twist
WOD 12
400 meters
15 chin ups
15 squats
400 meters
15 pull ups
15 lunges
X3 rounds
WOD 13
8 Thruster
6 Turkish get ups
X7 rounds
WOD 14
1 mile run for time
WOD 15
“Gina” benchmark
50 squats
40 Turkish get ups
30 push ups
20 sit ups
10 burpees
*record your time
TIER 3
WOD 16
1200 meters
20 thrusters
800 meters
15 pull ups
800 meters
20 dips
800 meters
15 lunges
1200 meters
WOD 17
30 push press
400 meter walking lunge
X5
WOD 18
2 mile run
WOD 19
400 meters
25 deadlifts
400 meters
25 squats
400 meters
25 push ups
400 meters
25 pull ups
400 meters
WOD 20
25 Push up
25 Pull up
25 Deadlift
25 Squat
25 Sit ups
25 Leg raises
25 Push press
25 Chin up
25 Lunge
25 Burpee
25 Turkish get ups
25 Thruster/squat press
25 Dips
25 Running
25 Russian twist
There you have twenty amazing workouts to take your Spartan training to the next level. Depending on your workout schedule you can spread these WOD’s over 60 days, add to the benchmark, and even shoot for a 5k. This is a great goal and will certainly more than prepare you for your first Spartan race.
Looking for more tips on Spartan races?
Check out this post.
And this one is good.
And of course this one.
Thanks so much for checking out this training guide, please feel free to share it with your friends!
*********Disclaimer***********
The content displayed on my Superhumanbarbellclub.com including blog posts, articles, videos, tips, and testimonials are my personal beliefs and are meant for informational purposes only. These tips, opinions, and writings are not intended to diagnose, treat, or cure any health problems. In addition, this information is not meant to replace your doctor’s recommendations or the advice of other qualified healthcare professionals. Always check with your doctor before beginning a new fitness or nutrition program.
To the best of my knowledge, the information provided within this blog/website (including testimonials, videos, and blog posts) are believed to be true and accurate; however, the reader should assume all responsibility for consulting with his/her doctor regarding any health matter. Superhumanbarbellclub and its owner deny any liability, loss, or injury in relationship with any opinion, tip, or exercise shared on this site. Lastly, Superhumanbarbell club makes no claim to be a physician, healthcare professional, registered dietitian, or expert in the healthcare field.
Kirk Waidell
Founder
Team Superhuman

Like this:
Like Loading...