Obstacle-specific training guides, programming, injury prevention
Difficulty: Beginner Equipment: Bodyweight + basic gym equipment Target Audience: First-time Spartan racers You signed up. Maybe it was a New Year’s resolution, a dare from a friend, or a social media rabbit hole that …
Difficulty: All levels Equipment: Pull-up bar, kettlebell or dumbbell, towel Obstacles This Helps With: Monkey bars, rope climb, Twister, multi-rig, Tyrolean traverse, bucket carry, atlas carry Here’s a truth that every experienced OCR athlete learns …
Difficulty: Beginner to Intermediate Equipment: Climbing rope (or gym alternative), pull-up bar Obstacles This Helps With: Rope climb, Tyrolean traverse, any vertical climbing obstacle You’re on mile 7, your forearms are pumped, your grip is …
The spear throw has the highest failure rate of any Spartan obstacle. Estimates vary, but most course reports suggest over half of all racers — including experienced ones — miss the target on any given …
The Spartan Beast is where OCR separates the committed from the curious. At half-marathon distance (13+ miles) with 30 obstacles, the Beast demands endurance, strength, technical skill, and — above all — the ability to …
Whether you’re a first-timer studying the course map or a veteran who wants to know what “Twister” actually means, this is your reference guide to the most common obstacles in obstacle course racing. We’ve organized …