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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 7

Broad Jump

Equipment
Sets
5
Reps
3
Rest
90 sec.
Exercise 2 of 7

Barbell Deadlift

Equipment
Barbell
Sets
7
Reps
5, 2
Rest
--
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 7

Dumbbell Box Step Up

Equipment
Sets
3
Reps
40
Rest
--
Exercise 7 of 7

Bodyweight Lunge

Equipment
Sets
10
Reps
5*
Rest
As needed
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