Obstacle Race Training Plan


  • 6 weeks, 5 days per week
  • Designed specifically for obstacle races in the style of Tough Mudder™
  • Includes Strength, Work Capacity, Core and Endurance Training
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


Six Week, 5 day/week Training Plan specifically designed for obstacle races in the style of Tough Mudder™.

Begin this program 6.5 to 7 weeks before the event to allow for 3-5 rest days before the event.


This program consists of 4 varieties of training sessions, each described below:

1. Mini Events: Every other week, starting with Day 1, you will perform a 1, 2, or 3 hour mini-event as a way to prepare you for the duration of the actual obstacle race. The only equipment you will need is a 12 (women) or 16 (men) kg kettlebell, or a 25# (women)/35# (men) dumbbell. You will be fresh for these events, so run them as you would the actual event. Circuits should be done without stopping or using rest intervals. Each event is constant movement.

2. Strength + Work Capacity Circuit: These sessions are designed with the goal of achieving strength above and beyond what is required for the obstacle race. They are based around 3 foundational lifts: Power Clean, Front Squats, and Push Press. Strength components are followed by circuit-based work capacity efforts designed to prepare you for the various obstacles, hardships, and energy systems you will need for the obstacle race.

3. Endurance: Obstacle races are typically 10-12 miles. These days will prepare you for this distance.

4. Core Development: Obstacles are designed to be unstable. The key component for mounting and overcoming these obstacles is a strong core that can achieve both 1) a solid transmission of power for movement and stability and 2) a protection for vulnerable limbs should you fall. Core Development will not be done exclusively on these days – it’s important and so the core is trained at least 3x per week. Days that are dedicated entirely to Core Development should be viewed at recovery sessions of a sort and should take less than 45 minutes.


Durability is trained daily in this program. Take these circuits seriously and train them with focus. The Durability circuits at the end of each session purposefully train movement patterns and stabilizer muscles that will protect you and aid in injury prevention.



What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.

How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time

More Questions? Email coach@mtntactical.com

Required Equipment

Required Equipment: 

  • Fully equipped gym, whether that be a globo-gym, garage gym, or otherwise, e.g. 24 Hour Fitness, Gold’s, CrossFit, etc.

  • Track or trail of a known distance. (400m track, indoor track, marked trail)

  • 40# (females) or 60# (males) sandbag

Sample Training

Below is the First Week from this Training Plan:



Obj: 1 hour Mini-Event

(1) 3 Rounds

  • Run 800m

  • 10x Burpees

  • 20x Squats

  • 10x Lunges

  • 20x Sit-ups

(2) 4 Rounds, Every 90 sec

  • Run 100m

  • 20x Mountain Climbers

  • 10x Flutter Kicks

(3) Run 1200m, then do...

  • 100m Burpee Broad Jumps

  • 100m Walking Lunges

  • 100m Bear Crawl

  • 100m Sprint



Obj: Strength


4 Rounds

  • Barbell Complex (45/65) Instep Plus Stretch

  • 3x Shoulder Sweep


(1) 9 Rounds

  • 2x Power Clean - increase load until 2x is difficult but doable

  • 1x Burpee

  • Pigeon

(2) 6 Rounds

  • 4x Front Squat - increase load until 4x is difficult but doable

  • 2x Squat Jumps

  • 4x Y+L (unloaded)

(3) 10 rounds, every 2 min. do:

  • 4x Curtis P’s (45/65)

  • 8x Jingle Jangles



Obj: Core Development

4 Rounds

  • Run 200m (30 seconds on treadmill) 8x Push-ups

  • 8x Squats

  • 4x Pull-ups

  • Hip Flexor Stretch


(1) 4 Rounds

  • 10x Weighted Sit-ups (15/25#)

  • 10x Seated Russian Twist (15/25#)

  • 30 Second Farmer’s Carry (16/20kg)

  • 10x Face Down Back Extension

(2) 3 Rounds

  • 5x Shoulder Scarecrow @ 2.5# HUG Stretch

  • 3x Floor Slide



Obj: Strength


4 Rounds

  • 5x Seated Military Press (8/12kg) 5x Renegade Rows (15/20#)

  • 10x Squats

  • 10x Sit-ups

  • Lat+Pec Stretch


(1) 6 Rounds

  • 4x Push Press - increase load until 4x is difficult but doable.

  • 2x Pull-ups

  • HUG Stretch

(2) 1 minute each of:

  • Hinge Lift (45/65#) Swings (12/16kg) Box Jumps

  • Scotty Bobs (15/25#) Rest

(3) 50x Burpees for time

(4) 4 Rounds

  • 20/20 Standing Founder

  • 20/20 Kneeling Founder

  • 20/20 Low Back Lunge

  • 15x Face Down Back Extension

(5) 3 Rounds

  • 3x Floor Slide

  • Instep Stretch



Obj: Endurance

(1) Run 4 miles in 32 minutes

(2) 4 Rounds

  • 10x Ankle to Bar

  • 10x EOs

  • 60s Front Bridge

  • 5x Kneeling Plate Halfmoons (15/25#)

(3) 3 Rounds

  • 3x Floor Slide HUG Stretch

  • Lat + Pec Stretch

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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.


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The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

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Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.


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→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

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→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.


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MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

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Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.


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MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

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We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

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Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Email: rob@mtntactical.com


Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
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Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
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You can log in through our →Website  or Mobile App →IOS and Android.

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No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

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You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
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If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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This Plan is one of 200+ plans included in the Athlete's Subscription.