Every obstacle. Know it before you meet it.
Technique, common mistakes, the penalty when you fail – and the drills that fix it. Rate your confidence 1–5 and the plan trains your weakest ones first.
Hercules Hoist
Pull a rope to hoist a heavy sandbag (40–60 kg) to the top of a pulley and lower it under control.…
carryTire Flip
Flip a heavy tractor tyre a set number of times.…
mentalMemory Test
Memorise a word-number code at one point of the course and repeat it later.…
traverseHelix
A spiral climbing structure traversed with hands and feet.…
wallThe Box
A tall box with a rope on one side; climb using the rope, over the top and down the other side.…
gripDip Walk
Walk on your hands along two parallel bars in a dip position.…
climbBridge
A steep wooden bridge with a rope to climb up and ladder-like steps down.…
otherBurpees (penalty)
30 burpees for every failed obstacle (elite and age group; open heats may vary). Chest to the ground, jump wit…
Full drills and videos are in the app.
Your next race starts this Sunday.
7 days free. Add your race, answer a few questions and get your first week today.
Start 7 days free