So last week we covered a generalized strength training program. This week I figured I would go over some specific exercises that work on obstacle specific weaknesses. These exercises can be worked into last week’s training program, or be incorporated into your already existing program!

I will break these exercises down by similar obstacles! Some exercises may be similar or repeat based on the obstacle!

6 foot, 7 foot, 8 foot, and inverted wall

Step-ups with a hop at the top
Pistol Squat (or Bulgarian Squat)
Squat jumps
Leg Curls (to work on muscles used during the leg hook method).
Dips (Dip station or off smith machine bar)
Lizard Steps


Lateral Lunge
Dumbbell Rows
Single Arm Cable Pull-Downs
Weighted farmers carries

Tire Flip, Atlas Stone

Back squat
Sumo Squat
Dumbbell or Barbell Shrug

Monkey Bars/Twister/Rope

Lat Pull Downs
Cable Row
Dead Hang (with or without towel)
Preacher Curls
Hammer Curls
Weighted Farmers carries
PVC Shoulder Mobility work

Remember: There are lots of different exercises and variations to help with obstacles, these are just a few! If you have any questions, reach out to any of our awesome Techs!