Training

This training program is intended for Warriors who can already run (not jog) 5kms without stopping for a rest. If that’s not you, then stop reading and start running!

For the rest of you, this Warrior program is a guideline for transforming yourself in the 8 weeks leading up to the event. It features a variety of exercises, designed to prepare you for the obstacles and terrain you’ll face on the course. Read through the entire program before you begin training.  As with any training program, consult your doctor before beginning to ensure you’re healthy enough to tackle it.

NOTE: If an exercise calls for free weights and you don’t have any available, improvise with heavy objects (like milk containers filled with water or sand).

All training days require a warm-up beforehand to prepare your muscles for action:

- The warm-up should include some light jogging followed by some light stretching exercises. Then complete some light exercises for 10m each – Skip, Side Shuffle, High-Knee Run, Bum kicker Run, Walking Lunge, Walking Lunge with Overhead Reach, Walking Knee-Hug, Walking Hamstring Stretch, Walking Quad Stretch, then do 15 push-ups, 5 Tricep dips and 10 Burpees.

NOTE- If you’re unable to complete any exercise or repetition quantity, don’t worry use it as motivation as a goal to achieve by week 8.

This Program is a Guide only and should be adjusted to the individual’s fitness or skill level – consult a Fitness Specialist if you require further guidance.

Always focus on hydration during any physical activity.

Need a printer friendly copy of the training plan ? Click Here

WEEK 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  • 15 minute warm up
  • 2km-3km walk / light jogging
  • 10 x Push-ups
  • 10 x Sit-ups
  • 10 x Burpees
  • 10 x Burpee to
  • 10 x Lunges
  • 15 minute warm down and stretches
  • 15 minute warm up
  • 2km-5km walk / light jogging
  • 10 x Reps
  • 10 x Sit-ups
  • 10 x Burpees
  • 10 x Burpee to Lunges
  • 15 minute warm down and stretches
  • 15 minute warm up
  • 4km walk / light jogging
  • 10 x Push-ups
  • 10 x Sit-ups
  • 10 x Burpees
  • 10 x Burpee to Lunges
  • 10 x Lunges
  • 15 minute warm down and stretches
  • 15 minute warm up
  • 2km-5km walk / light jogging
  • 10 x Push-ups
  • 10 x Sit-ups
  • 10 x Burpees
  • 10 x Burpee to Lunges
  • 15 minute warm down and stretches
  • 15 minute warm up
  • Light jog of 1-2kms at an easy pace
  • 10 x Push-ups
  • 10 x Sit-ups
  • 10 x Burpees
  • 10 x Burpee to Lunges
  • 15 minute warm down and stretches
  • 15 minute warm up
  • Light jog of 1-2kms at an easy pace
  • 10 x Push-ups
  • 10 x Sit-ups
  • 10 x Burpees
  • 10 x Burpee to Lunges
  • 15 minute warm down and stretches
  • 15 minute warm up
  • 2km-5km walk / light jogging
  • 10 x Push-ups
  • 10 x Sit-ups
  • 10 x Burpees
  • 10 x Burpee to Lunges
  • 15 minute warm down and stretches
WEEK 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  • 15 minute warm up
  • 10 rounds/1 min rest between Intervals
  • Run 2 minutes
  • 5 X Squats
  • 5 x Push-ups
  • 5 X Stair Climbs
  • 5 x Lunges (5 each leg)
  • 15 minute warm down and stretches
  • 15 minute warm up
  • 4 rounds / 30 sec rest between intervals(No rest between rounds)
  • 12 x Moderate Height Box Jump
  • 12 x Burpee with Push-up
  • 10 x Step-up on each leg
  • 15 x Triceps Dip
  • 8 x Chin up
  • 15 minute warm down and stretches
  • 15 minute warm up
  • Light jog of 2km at an easy pace.
  • Run 400 meters 6 times resting in between runs for as long as it took you to run the previous 400 metres
  • Exertion Level 6
  • Light Jog / walk down and stretch
  • Ride A bike or jog / walk in a pool for 30 minutes
  • Exertion Level 3
  • 15 minute warm down
  • 15 minute warm up
  • 3 X 30 seconds per exercise with only 15 second rests between each:
  • Fast step-ups
  •  Standing hand walk forward to Push-up
  •  Jump Lunge
  • Burpee to push-up
  • Squats-with or without weights
  • Commando Crawl(on a hill)
  • Burpee to push-up 2 minute rest between each round
  • 15 minute warm down and stretch
  • Run 5K – minimum of Half distance off road- Attempt to maintain a Steady pace
  • Don’t forget to warm-up / warm down and stretch
  • 15 minute Ride a bike or jog in a pool for 30 minutes
  • Exertion level 3
  • Do some dynamic stretching to keep your muscles loose. A yoga class or Pilates would be ideal.
WEEK 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  • 10 rounds / 1 min rest between intervals
  • Run 3 minutes
  • 8 x Squats
  • 8 x Push-ups
  • 8 x Step -ups
  • 8 x Lunges (5 each leg)
  • 8 x Plank to Push-up
  • 15 minute warm down and stretches
  • 15 minute warm up
  • 4 rounds / 30 sec rest between intervals
  • (No rest between rounds)
  • 12 x Broad Jump
  • 4 x Overhead Stone Throw
  • 3 x Shot-put Stone Throw
  • 6 x Push-up
  • 8 x Weighted Explosive Step-up
  • 6 x Jumping Pull-up & Hold
  • 10 x Side Lunge 
  • 15 x min warm down and stretch
  • 15 minute warm up
  • Light jog of 2km at an easy pace
  • Find a hill 50 metres long and run up and down 8 times, resting 20 seconds at the
  • bottom each time
  • Exertion Level 7
  • 15 minute warm down and stretch
  • Ride A bike or jog/walk in a pool for
  • 30 minutes
  • Exertion Level 3
  • 15 minute warm down
  • 15 minute warm up
  • Light jog of 1 -2kms at an easy pace
  • 3 x 45 seconds per exercise with only 15
  • second rests between Each:
  • Lateral Obstacle Hop
  • Push-ups
  • Shuttle run
  • Squat to star jump thrust
  • Commando Crawl (on a hill)
  • Burpee to push-up
  • 2 minutes rest between each round
  • 15 minute warm down
  • Run 6k – minimum of half distance off road- attempt to maintain a steady pace
  • Don’t forget to warm-up / warm down and stretch
  • Ride a bike or jog in a pool for 30 minutes
  • Exertion level 3
  • Do some dynamic stretching to keep your muscles loose. A yoga class or Pilates would be ideal.
WEEK 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  • 15 minute warm up
  • 10 rounds / 1 min rest between intervals
  • Run 4 minutes 
  • 10 x Squats
  • 10 x Push-ups
  • 10 x Step -ups
  • 10 x Lunges (5 each leg)
  • 10 x Plank to Push-up
  • 15 minute warm down and stretches
  • 15 minute warm up
  • 4 rounds / 30 sec rest between intervals
  • (No rest between rounds)
  • 6 x Court shuttle run with Burpee Push-up each end
  • 5 x Step Lunge
  • 4 x Burpee to Push-up then run 20m
  • 1 x Commando Crawl 20m
  • 8 x Narrow Squat with weight
  • 12 x Tricep Dip
  • 15 minute warm down and stretch
  • 15 minute warm up
  • Light jog of 2km at an easy pace
  • Run 400 metres 4 times resting for 30 seconds less than the time it took you to run the previous 400 metres
  • Exertion Level 8
  • 15 minute warm down and stretch
  • Ride A bike or jog/walk in a pool for
  • 30 minutes
  • Exertion Level 3
  • 15 minute warm down
  • 15 minute warm up
  • Light jog of 1 -2kms at an easy pace
  • 4 x 60 seconds per exercise with only 20 second rests between each:
  • Fast step-ups
  • Standing hand walk forward to Push-up
  • Jump Lunge
  • Squats – with or without weights
  • Commando Crawl
  • Burpee
  • 2 minutes rest between each round
  •  15 minute warm down
  • Run 6k – minimum of half distance off road- attempt to maintain a steady pace
  • Don’t forget to warm-up/ down and stretch
  • Ride a bike or jog in a pool for 30 minutes.
  • Exertion level 3
  • Do some dynamic stretching to keep your muscles loose. A yoga class or Pilates would be ideal.
WEEK 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  • 15 minute warm up
  • 10 rounds / 1 min rest between intervals
  • Run 4 minutes 
  • 12 x Squats
  • 12 x Push-ups
  • 12 x Step -ups
  • 12 x Lunges (5 each leg)
  • 12 x Plank to Push-up
  • 15 minute warm down and stretches
  • 15 minute warm up
  • 4 rounds / 30 sec rest between intervals
  • (No rest between rounds)
  • 8 x Court shuttle run with Burpee Push-up each end
  • 8 x Step Lunge
  • 10 x Push-up
  • 1 x Commando Crawl 40m
  • 10 x Narrow Squat with weight
  • 10 x Jumping Pull-up & Hold
  • 15 minute warm down and stretch
  • 15 minute warm up
  • Light jog of 3km at an easy pace
  • Run 600 metres 6 times resting for 30 seconds less than the time it took you to run the previous 600 metres
  • Exertion Level 8
  • 15 minute warm down and stretch
  • Ride A bike or Jog/walk in a pool for
  • 30 minutes
  • Exertion Level 3
  • 15 minute warm down
  • 15 minute warm up
  •  
  • Light jog of 1 -2kms at an easy pace
  • 4 x 75 seconds each with only 25 second
  • rests between each:
  • Lateral Obstacle Hop
  • Push-ups
  • Shuttle run
  • Squat to star jump Thrusts
  • Commando Crawl (on a hill)
  • Burpee to push-up
  • 2 minutes rest between each round
  • 15 minute warm down
  • Run 6k – minimum of half distance off road- attempt to maintain a steady pace
  • Don’t forget to warm-up/ down and stretch
  • Ride a bike or jog in a pool for 30 minutes.
  • Exertion level 3
  • Do some dynamic stretching to keep your muscles loose. A yoga class or Pilates would be ideal
WEEK 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  • 15 minute warm up
  • 8 rounds / 30 sec rest between intervals
  • Run 5 minutes
  • 10 x Push-ups
  • 8 x Single Leg Burpees on each leg
  • 16 x Push-up to Burpee
  • 12 x Step Lunges on each leg
  • 16 x Lunge-Squat Lunge Combos
  • 15 minute warm down and stretches
  • 15 minute warm up
  • 4 rounds / 30 sec rest between intervals
  • (No rest between rounds)
  • 8 x Broad Jump
  • 6 x Overhead Stone Throw
  • 4 x Shot-put Stone Throw
  • 12 x Push-ups
  • 10 x Weighted Explosive Step-up
  • 10 x Jumping Pull-up & Hold
  • 12 x Side Lunge
  • 15 minute warm down and stretch
  • 15 minute warm up
  • Light jog of 2km at an easy pace
  • Run 200 metres 8 times resting for 30 seconds less than the time it took you to run the previous 200 metres
  • Exertion Level 9
  • 15 minute warm down and stretch
  • Ride A bike or Jog/walk in a pool for
  • 30 minutes
  • Exertion Level 3
  • 15 minute warm down
  • 15 minute warm up
  • Light jog of 2 -3kms at an easy pace
  • 6 x 60 seconds per exercise with only 20 second rests between each:
  • Fast step-ups
  • Standing hand walk forward to Push-up
  • Jump Lunge
  • Burpee to push-up
  • Squats – with or without weights
  • Commando Crawl
  • Burpee
  • 2 minutes rest between each round
  • 15 minute warm down
  • Run 8k – minimum of half distance off road- attempt to maintain a steady pace
  • Don’t forget to warm-up/ down and stretch
  • Ride a bike or jog in a pool for 30 minutes.
  • Exertion level 3
  • Do some dynamic stretching to keep your muscles loose. A yoga class or Pilates would be ideal.
WEEK 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  • 15 minute warm up
  • 8 rounds / 30 sec rest between intervals
  • Run 5 minutes
  • 10 x Push-ups
  • 10 x Single Leg Burpees on each leg
  • 16 x Push-up to Burpee
  • 12 x Step Lunges on each leg
  • 16 x Lunge-Squat Lunge Combos
  • 15 minute warm down and stretches
  • 15 minute warm up
  • 4 rounds / 30 sec rest between intervals
  • (No rest between rounds)
  • 12 x Broad Jump
  • 8 x Overhead Stone Throw
  • 6 x Shot-put Stone Throw
  • 14 x Push-ups
  • 12 x Weighted Explosive Step-up
  • 12 x Jumping Pull-up & Hold
  • 12 x Tricep Dip
  • 15 minute warm down and stretch
  • 15 minute warm up
  • Light jog of 3km at an easy pace
  • Find a hill 50 metres long and run up and down 10 times, resting 30 seconds at the
  • bottom every other time
  • Exertion Level 9
  • 15 minute warm down and stretch
  • Ride A bike or Jog/walk in a pool for
  • 30 minutes
  • Exertion Level 3
  • 15 minute warm down
  • 15 minute warm up
  • Light jog of 2 -3kms at an easy pace
  • 6 x 75 seconds each with only 30 second
  • rests between each:
  • Lateral Obstacle Hop
  • Push-ups
  • Shuttle run
  • Squat to star jump Thrusts
  • Commando Crawl (on a hill)
  • Burpee to push-up
  • Jump Lunge
  • 2 minutes rest between each round
  • 15 minute warm down
  • Run 8k – minimum of half distance off road- attempt to maintain a steady pace
  • Don’t forget to warm-up/ down and stretch
  • Ride a bike or jog in a pool for 30 minutes.
  • Exertion level 3
  • Do some dynamic stretching to keep your muscles loose. A yoga class or Pilates would be ideal.
WEEK 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  • 15 minute warm up
  • 4 rounds / 30 sec rest between intervals
  • Run 5 minutes
  • 6 x Squats
  • 6 x Push-ups
  • 6 x Step -ups
  • 6 x Lunges (2 each leg)
  • 6 x Plank to Push-up
  • 15 minute warm down and stretches
  • 15 minute warm up
  • Light jog of 1 -2kms at an easy pace
  • 2 rounds / 30 sec rest between intervals
  • (No rest between rounds)
  • 4 x Court shuttle run with Burpee Push-up each end
  • 4 x Step Lunge
  • 2 x Burpee to Push-up then run 20m
  • 1 x Commando Crawl 30m
  • 4 x Narrow Squat with weight
  • 6 x Triceps Dips
  • 15 minute warm down and stretch
  • 15 minute warm up
  • Light jog of 2km at an easy pace
  • 6 x run 200 metres 6 times resting for 30 seconds less than the time it took you to run the previous 6 metres
  • Exertion Level 8
  • 15 minute warm down and stretch
  • Ride A bike or Jog/walk in a pool for
  • 30 minutes
  • Exertion Level 3
  • 15 minute warm down
  • Rest up and get pumped to battle the Warrior Course!