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Obstacle Course Race Training – Active Recovery

29 Jun 2011

Seasoned athletes are familiar/understand the importance of alternating rigorous training sessions with adequate rest. When you’re getting ready for a challenging event like the tough mudder, you’ll want to take on the approach of an experienced athlete: train hard and recover smart. Effective recovery goes beyond just doing nothing. On an off-day, you can stretch out and even mildly work out your sore muscles to keep them flexible, prevent injury, and maybe even minimize tightness. To do this, you’ll need an active recovery program.

This active recovery program can be completed once a week during the weeks you are training hard for the tough mudder or related obstacle course race such as the warrior dash, rugged maniac, or spartan races.

Active Recovery Workout


  1. Easy Jog/Run for 10 minutes
  2. Foam Roll
    1. Glutes
    2. IT/Bands & Abductors
    3. Adductors
    4. Calves
    5. Upper Back

Movement Prep

Complete 8 reps of each exercise in a circuit
Complete circuit 2x through, rest 30s in between circuits

  1. Leg Swings (forward & side)
  2. Reverse Lunges with Overhead Reach
  3. Side Lunges with Twists
  4. Hand Walks
  5. Push Ups
  6. Supermans

End with Easy Jog/Run for 10 minutes


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2 thoughts on “Obstacle Course Race Training – Active Recovery

  1. Hey, thanks for this. I think this is great. If you’re looking for something in a similar vein but kind of a step up – mentally and physically – check out GoRuck Challenge. I’m reg for the one in Tampa. Pretty tight.

  2. Thanks – the GoRuck challenge looks like one to add to the to-do list.

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