If you don't have access to a bar, use the Lat-Pull machine at the gym. You can also do back flies to work the same muscle group.
- Take a weight in each hand (dumbbell, can of beans, etc).
- Bend forward from the hips until your back is parallel with the ground.
- Keep your arms are hanging towards the ground.
- Slowly lift your arms out to the side (skyward).
- Then lower your arms back down.
- Aim to bring the shoulder blades around your spine, and keep your neck relaxed.
- Do a set of 12 to 15.
- Repeat three times.
Push for Chest Strength
A pushing motion requires chest strength, including crawling on all fours. Push-ups are an extremely effective way to train, so include push-ups in your workout routine.
Mix it up:
- Keep hands close to your body, or out wide under your shoulder.
- Try a decline push up with your feet on a bench.
- Test yourself with an incline--place your hands on a bench.
- Do 15 to 20 reps in each set.
- Repeat three to four times.
Running for Obstacle Course Races
The thing about obstacle races is that you run in between various obstacles. Therefore, in between all of the sets listed above, run.
Mix the running up:
- Choose a short distance and sprint.
- Slow down and run a longer distance.
Here's an example of a set you might try:
- 12 Push-ups
- Bear Crawl 20 yards
- Sprint 100 yards
- 12 Back Flies
- 10 Squats
- Run back to your start point
- Repeat three times
As with any workout, be sure to warm up and cool down. Your goal on race day is to be healthy and injury-free.