Obstacle Dominator: 12-Week Obstacle Course Minimalist Plan

This plan is designed for those with limited time who still want the versatility of training to prepare for anything from a Sprint up to a Beast distance. It allows for three to five workouts per week and, although intense and difficult, will allow you to get maximum results in minimum time. More details at http://www.ObstacleDominator.com Instructions: This is a minimalist plan. Do workout A, B & C on Monday, Wednesday and Friday or Tuesday Thursday and Saturday (your choice). Then on two additional days of the week, if you have more time or you want a more advanced plan (e.g. an elite training plan), do the two bonus workouts. This allows you to have either 2 days of rest OR 1 day of rest and 1 day devoted to longer aerobic work. TIPS ON HOW TO READ THIS GUIDE: When you read instructions the look like 5x5 it means the number of sets by the number of repetition. The first number is the amount of sets and the second number is the amount of repetition. When you see an “m” behind a number it means meters; such as 400m, this means 400 meters. To see an example of the exercise and read instructions on how to do the exercise, click on the links. A. 400m repeats with 4 second fall off from the first repetition- goal is to build a higher threshold to being at race pace B. 5x5 back squat, 5x5 push press and 5x5 deadlift C. Obstacle Course Racing (OCR) Baseline Test- 20 minute As Many Repetitions as Possible (AMRAP) 400M run, 6 ground to shoulder with boulder at 45/80 lbs or power cleans with equal size weight with dumbbells, 8 pull ups, and 10 burpees

Sample Day 1
Monday Workout

A. 400m repeat until you have a 4 second fall of from your first repetition- once you are finished rest 5 minutes and then complete a 400m lunge for time
B. Max back squat 10x10, 10x10 pull up as heavy as possible, dips 10x10 and power clean. If you need to scale your dips use a band, last resort use push ups
C. Jackie – is a series of a 1000m rowing, a 50lb barbell thrusters, and 30 pull ups

Sample Day 2
Bonus

• 5 x 20 walking lunges using progressively heavier weight, between each set rest for 90 seconds, jog or row.
Rest 5 minutes and complete 3 rounds of the following movements for 60 seconds each - box jumps/ push
ups/ KB swings 35/53/ rest one minute. Each round is for as many max reps as possible.
• 90 minute run - run 10 minutes at a moderate pace followed by 5 minutes hard.

Sample Day 3
Wednesday Workout

A. 400m repeat until you have a 4 second fall of from your first repetition- once you are finished rest 5 minutes and then complete a 400m lunge for time
B. Max back squat 10x10, 10x10 pull up as heavy as possible, dips 10x10 and power clean. If you need to scale your dips use a band, last resort use push ups
C. Jackie – is a series of a 1000m rowing, a 50lb barbell thrusters, and 30 pull ups

Sample Day 4
Bonus

• 5 x 20 walking lunges using progressively heavier weight, between each set rest for 90 seconds, jog or row.
Rest 5 minutes and complete 3 rounds of the following movements for 60 seconds each - box jumps/ push
ups/ KB swings 35/53/ rest one minute. Each round is for as many max reps as possible.
• 90 minute run - run 10 minutes at a moderate pace followed by 5 minutes hard.

Sample Day 5
Friday Workout

A. 400m repeat until you have a 4 second fall of from your first repetition- once you are finished rest 5 minutes and then complete a 400m lunge for time
B. Max back squat 10x10, 10x10 pull up as heavy as possible, dips 10x10 and power clean. If you need to scale your dips use a band, last resort use push ups
C. Jackie – is a series of a 1000m rowing, a 50lb barbell thrusters, and 30 pull ups

Sample Day 8
Monday Workout

A. 5k time trial - Runs a 5k as fast as you can for time.
B. 5x5 back squat, 5x5 push press and 5x5 deadlift
C. Obstacle Course Racing (OCR) Baseline Test- 20 minute As Many Repetitions as Possible (AMRAP) 400M run, 6 ground to shoulder with boulder at 45/80lbs or power cleans with equal size weight in dumbbells, 8
pull ups, and 10 burpees

Sample Day 9
Bonus

• Take 15 minutes to find your max 5 rep pull ups. rest 5 minutes then complete 21/15/9 of the following movements pull up, hang clean at 65/95lbs, and burpee box jump
• Warm up and take three sets to find your max rep hand stand push up, rest 5 minutes.
Complete the following 20 minutes of Every Minute on the Minute (EMOM) 5 dumbbell thrusters, 8 - 24” box step ups with the same weight- 20/35lbs.

Ben Greenfield
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Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.