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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 6

General Pullup

Equipment
Pullup Bar
Sets
--
Reps
2
Rest
30 sec.
Perform these reps as explosively as possible
Exercise 4 of 6

Kettlebell Swing

Equipment
Kettlebells
Sets
5
Reps
60 sec.
Rest
20 sec.
Exercise 5 of 6

Burpee

Equipment
Sets
5
Reps
60 sec.
Rest
20 sec.
How to
Exercise 6 of 6

Monkey Bar Hang

Equipment
Pullup Bar
Sets
1
Reps
5 min.
Rest
As needed
How to
**The goal is to accumulate five minutes of hanging. If you need a break, stop the clock, rest, and then resume.
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