Obstacle Course Race Training Programs

Exercise 1: Thruster (front squat into over head push-press)
75lb for men
45 (the bar) for women
(30 second rest)

Exercise 2: Kettle bell swing
40lb for men
20lb for women
(30 second rest)

Exercise 3: Burpee � max reps for 90 seconds
(30 second rest)

Exercise 4: Box jump
20 inches universal height
(30 second rest)

Wk	Monday Mile Intervals	Tuesday	Wednesday	Thursday Mile Intervals	Friday	Saturday	Sunday
1	3 miles	2 miles	off	3 miles	Off	2 miles	off
2	4 miles	3 miles	off	3 miles	Off	2 miles	off
3	4 miles	4 miles	off	3 miles	Off	2 miles	off
4	5 miles	off	off	5 miles	Off	5 miles	off
5	6 miles	5 miles	off	off	Off	5 miles	off
6	7 miles	5 miles	off	off	off	event	off

Repeat 3-4 times
run 1 mile timed
KB swings 90 seconds or box jumps
30 seconds rest
burpee � 90 seconds or thrusters
30 seconds rest
pull-ups � max (mimic pulling obstacles)

Obstacle 1: Low crawl
75 feet wide x 150 long. 20 inches off the ground

Obstacle 2: Ladder walls
750 ft of ladder walls
10ft tall - 75ft between each wall- 10 rows

Obstacle 3: High low poles
40 poles spread 8 ft apart
Every other pole is 42 inches tall and 20 inches tall. Competitors must go over and under each pole for 40 poles!!!

Obstacle 4: Steep hill climb
Competitors must scale 300 yards of a pitch that will make them get on their hands and knees

Obstacles 5: Log carry
400 yard log carry with both decline and incline
Men 35 pounds
Women 15-20 pounds

Obstacle 6: 100 yard belly crawl going downhill

Obstacle 7: River run
1100 ft long by 16ft in width. Competitor must run through waist high water for 1100 ft to the finish line. Competitors will have to bob under wooden planks making them submerge themselves in icy water

Monday

Repeat 3x�s
(90 seconds each)
Thrusters
Burpees
Box jumps
KB or DB swings
(rest 30 secs each exercise)

Mile Interval Runs

Tuesday

Distance run � mix in hills, stairs

Wednesday

O course Simulation Pull-up / Burpee Pyramid

Mix in low crawls, jogs, log carry, hurdles etc during the 20m run in between exercises

Thursday

Mile Interval Runs

-rest with lunges 10.leg, 20 squats, 20 KB swings, 20 burpees in between each 1 mile timed run

Friday

Make up Day or day off

Optional non impact aerobic activity like rowing, swimming, biking, etc

Saturday

Distance run � mix in hills and stairs

PIT Workout
Test:
Thrusters
KB Swings
Burpees
Box Jumps
(90 secs each � 30 secs rest)

O course Simulation Pull-up / Burpee Pyramid

Sunday

Day off or make up day

501c3 Non-Profit Training Program for future military, police, firefighters FREE WORKOUTS!!!!

The Heroes of Tomorrow program was developed by former Navy SEAL Stew Smith, fitness author. We can help prepare you for ANY profession that requires a Physical Fitness Test and YOU pay nothing for the training! Warning - it is rather advanced but we can scale it back a bit and teach running and swimming techniques and help you build up to your goal level of fitness.

Where we train the Heroes of Tomorrow for Free

Pullups / Dips W/swim PT Run on B/A Trail outside of SPCC

Winter Workout - Good Gear / TRX Atomic Pushups - see video

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the
National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy
lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com.

To contact Stew with your comments and questions, just e-mail him