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The 8-week Training Plan to Demolish an Obstacle Course Race

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Routine

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Strength

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

General Pullup

Equipment
Pullup Bar
Sets
1
Reps
30
Rest
As needed
Play How to
Perform five sets of one rep, then five sets of two, and then five sets of three.
Exercise 2 of 4

Barbell Deadlift

Equipment
Barbell
Sets
7
Reps
5, 2*
Rest
3 min**
Play How to
*Perform the first two sets for five light reps. Then, increase the load and perform five sets of two heavy reps. **During the 3-minute rest, hang from a towel, draped over a pullup bar, for 30 sec., and then hold a plank for 60 sec.
Exercise 3 of 4

Kettlebell Bottoms-Up Single-Arm Carry

Equipment
Sets
1
Reps
10 min.
Rest
--
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