The Warrior Dash is the world’s largest obstacle race series. And if you’re brave enough to endure the challenge, you better be prepared for the rugged terrain. These courses require well-conditioned legs and its obstacles will test your upper body strength, balance, and core!
You’ll want to do two things to get prepared for the race: get as much outdoor running/walking as possible and focus on training fundamentals best mimicking that of warrior obstacles. And you’re in luck because this is the perfect workout for Warrior Dash training – centered on total body connectivity, strength, balance, and functionality!
TRX Warrior Workout
You’ll go through each group of exercises 3 times (the dynamic warm-up excluded) before moving on to the next section. There are no “sanctioned” breaks as this workout and it should take anywhere between 25-45 minutes.
The TRX straps have markers and terms for length that’ll be referenced next to each exercise in the blueprint below. These are meant to indicate where the “yellow” tab on the adjustment straps should be located. If you’re unfamiliar with this measurement method, we recommend reading the information below and talking to your gym’s manager or trainer!
- Single yellow line: located all the way at the top near the center loop.
- Over shortened: bring the yellow tabs to the single yellow line then continue to shorten the straps by pulling on the excess and moving the black buckles upward.
- Double yellow line: located midway down the strap.
- All the way lengthened: as far down as the yellow tabs will go!
- 30 Jumping Jacks
- 20 Walking Lunges
- 15 High Jumps
- 10 Dolphin Planks
- 60 seconds - Jog in place
Group 1 – Leg Conditioning
All exercises from this group will have the TRX strap “all the way lengthened.”
- Front Loaded TRX Squat Jumps – 15 reps
Place the TRX straps between your arms and body with your back to the anchor point while resting your weight into the handles. Get your feet as far back as comfortable and complete a squat while staying on your toes. Using the TRX for support, you’re going to extend your squat into a jump forward then quickly jump back to the starting position. Repeat!
- TRX Superman Calf Raises – 20 reps
Holding the TRX straps in your hands and facing away from the anchor point, extend your arms in front of you and stand on your toes. In this position, push your heels to the ground, then raise up on your toes while squeezing your calves. Repeat! Note: The farther back you are the more difficult it will be.
- TRX Jumping Star Squats – 12 reps
Facing the anchor point, grab both handles and walk into them so they are at chest level and there is tension on the straps. Starting with your feet together squat low and then jump. Land with your feet in a wide-set stance. Do another squat jump only this time bring your feet back to a close-set stance. Alternate and repeat!
Group 2 – Upper Body Strengthening
You will need a set of dumbbells and a BOSU.
- TRX Squat-To-1-Arm-Shoulder Press (double yellow line) – 10 reps (each side)
Grab one of your dumbbells and one of the TRX straps. Walk into the handle so you are facing the anchor point with your body square and tension on the strap. Keep your dumbbell hanging at your side while using the TRX to help pull yourself up. As you come back up curl the dumbbell then do a shoulder press. Bring the dumbbell back down as you squat back down. Complete nine more times and switch sides.
- TRX Push-Ups w/ Knee Crunch (double yellow line) – 14 reps
Get into a push-up position (understanding that the farther back your feet are the harder this exercise will be). Stay on your toes as you do a push-up (be careful not to let the straps touch your arms/shoulders) and as you push up raise one knee towards your chest simultaneously. Bring it back down as you descend. Repeat.
- TRX Pull-Ups (over shortened to fit your height) – 12 reps
Make sure your handles are shortened (your arms will fully extend upwards) and you have your BOSU underneath the anchor point. Keeping your feet flat on the ground (easier) or staying on just your heels with your legs fully extended (harder), pull yourself as high up as you can while keeping your hips level directly underneath your shoulders. Lower yourself with control.
Group 3 – Hard “Core” Testing
Grab a mat while keeping the dumbbells and BOSU around from the previous group.
- TRX Suspension Mountain Climbers (Match the bottom of the cloth “foot cradle” with the halfway point of your calf) – 30 reps
Get both of your feet into the foot cradles and set yourself up in a push-up position. Keeping your hips level with your shoulders, alternate your knees coming forward. Each knee that comes forward is one repetition.
- BOSU Duck-and-Punch – 12 reps
Grab both dumbbells and stand up on your BOSU (either side up). With a shoulder width stance get your dumbbells in punching position. Punch across your body then bend at the waist, like you’re ducking a punch. Once you pop up, punch across your body on the opposite side.
- TRX Hip Extensions (same setting as the first exercise in this group) – 12-15 reps
Place your mat underneath the anchor point and lay down on your back so that your hands can press down on the foot cradles fully extended. Raise both legs directly above your hips and while pressing down on the TRX straps for leverage elevate your feet as high up towards the ceiling as you can. Control your body and legs on the way back down. Complete 12-15 total.
- Flex Flamingo Crunches – 10 reps w/ each leg
Grab your BOSU and dumbbells again. You’ll stand in the center of the BOSU on one leg. Start with your left leg and bring the dumbbells up to shoulder press position (you’ll hold this the entire time)! With your leg that’s NOT on the BOSU you’re going to fully extend it behind you and then bring your knee back up towards your chest while squeezing your abdominals. Repeat on both sides 10 times.