30-Minute Warrior Dash Circuit Workout

Warriors must be able to run, jump, crawl, push, and pull – but don’t forget, during the Warrior Dash, you’ll also need agility and balance to maneuver through the 12 obstacles along the course. It’s important to train the ‘skills’ required for the race, so get ready to build a solid foundation of endurance and strength with our Warrior Dash Circuit Workout!

Warrior Dash Circuit Workout

Time needed: 30 minutes

Directions: After completing the warm up, you’ll want to start with the obstacles. You’ll complete two obstacles (Drill A + Drill B) 10 times each for a total of 90 seconds. You get 30 seconds of rest before it’s time to run for 90 seconds on the treadmill. Repeat this process for each set of obstacles.



Exercise Demonstrations


Warm Up [3 minutes]

The warm up will get your body ready to work. If you have extra time, start with 3-5 minutes on a treadmill at a moderate walking pace on a moderate incline (for example, 3.5 MPH at 6% incline). You should feel challenged, but comfortable throughout the warm up.

Perform each exercise for 30 seconds.

  • Squats
  • Jumping Jacks
  • Squat Touch to Overhead Reach (touch the ground as you squat and reach up as you stand)
  • High Knee Jogs
  • Lunge & Rotate (step forward into a lunge while rotating the torso towards the front leg)
  • Butt Kicker Jog

Circuit [24 minutes]


Obstacles [90 seconds]: Each obstacle has 2 drills. You’ll complete 10 repetitions of each drill and repeat until 1 minute, 30 seconds have passed. You should aim to feel challenged and uncomfortable during the Obstacles.

Break [30 seconds]: Take 30 seconds to grab a drink of water and make your way to the treadmill for your Active Recovery.

Run [90 seconds]: Your goal is active recovery (work as hard as you can, covering as much distance as possible). Of course, you’ll need to keep in mind this is supposed to be your recovery between the Obstacles. Push yourself, but know there are more obstacles to come.

Obstacle 1 [Crawling]

  • Army Crawl
  • Frog Squat Thrust

Obstacle 2 [Agility]

  • Jump Rope
  • Over the Bench

Obstacle 3 [Jumping]

  • Bench Step Ups
  • Tuck Jump

Obstacle 4 [Pushing]

  • Triceps Dip
  • Med Ball Slams

Obstacle 5 [Pulling]

  • Pull-Ups
  • Squat Thrust to High Pull

Obstacle 6 [Balance]

  • Single Leg Touch Down
  • Stationary Running

Cool Down & Stretch [3 minutes]

After your last 90 second run on the treadmill, decrease the speed of the belt to a moderate walk to begin decreasing your heart rate. Take 2-3 minutes to come back to an intensity that allows you to talk in full sentences. Finally, take a few minutes to stretch your major muscle groups to aid in recovery. You could also consider cross training with a yoga class for flexibility gains!

Perform this workout 2 times a week with a minimum of 48 hours in between. If you begin your Warrior Workout training with a solid endurance and strength foundation, you should be ready to take on the Battleground in 4-6 weeks. Prepare for battle with confidence and you’ll be enjoying your turkey legs and beer steins at the finish line!

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Several Anytime Fitness locations offer training program for the Warrior Dash called: Warrior29. Check out www.anytimefitness.com and find a location near you.

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Shannon Fable, 2013 IDEA and 2006 ACE Instructor of the Year, is the VP of Fitness Programming for the FIT4MOM® franchise. For more than two decades, she has helped impressive brands such as Anytime Fitness, Schwinn®, Power Systems, ACE, Silver Sneakers, and BOSU® as a fitness business and programming consultant. An experienced educator, freelance writer, and certified Book Yourself Solid® Business Coach, she helps fitness entrepreneurs navigate the industry and make more money. Fable serves as Vice Chair of the ACE Board of Directors and is the founder and co-owner of GroupEx PRO®, a cloud-based group fitness management tool.