There have been multiple TV shows like Broken Skull Ranch, Spartan: Ultimate Team Challenge, and America's Toughest Mudder showcasing the worlds best obstacle racers, and shows like Million Dollar Mile and American Ninja Warrior capture the same challenging spirit of OCRs. Race companies have also introduced shorter courses in quick 1-mile and 3-mile distances to attract newcomers and elites alike.

Most strikingly, there has been an obvious trickle down effect from OCR racing to commercial gyms and fitness studios. Many big box gyms offer some type of OCR training class or have Spartan SGX Coaches (the official training certification of Spartan Race). Tough Mudder started to open Tough Mudder Bootcamps, which are tech-driven group fitness classes designed to train for obstacle courses. Indoor rock climbing, ninja, and CrossFit gyms have taken notice too, with many offering group OCR training classes.

Why You Should Sign Up for an Obstacle Course Race

Signing up for an OCR gives you a specific training goal, which is key to any training program. When people think of obstacle course race they either focus on either the obstacle part or race part too much and forget that ultimately the experience will be what you make of it. Bodybuilders and other strength athletes might think theyll never finish because they lack the endurance, while endurance athletes think they lack the upper body strength to complete the obstacles.

That's not exactly the case. A typical 3 to 5 mile OCR requires balance, coordination, flexibility, strength, endurance and mental grit. You dont actually have to run to train for an OCR, according to Dominick Delli Paoli, co-founder and Head Coach at Vita Athletics in Summit and Jersey City, New Jersey.

Obstacle racing has evolved so much over the last eight years, and part of that evolution was to tie into CrossFit and/or high intensity interval training (HIIT) studio communities, says Paoli. Cardio has taken on a new identity. Group HIIT, rowing, cycle, Versa Climber, treadmill and Spartan SGX classes are much more dynamic and prepare a well-rounded athlete to compete in an OCR.

Running might be the predominant reason people dont try OCRs yet its the most natural thing a person can do. Running for a human is intuitive and the most accessible form of exercise so when anyone exclaims, But Im not a runner it usually means one of two things: Their current regimen doesnt support it (bodybuilding), or they probably lack the motivation/game plan to start, Paoli says.

Injuries might also play a role, and Paoli advises against trying an OCR if you have any conditions or nagging pains that actually make running a non-starter. Still, there are plenty of low-impact options to help increase your aerobic fitness to meet the cardio demands of running an OCR. Specifically, VO2 max, resting heart rate, cardiorespiratory performance and other performance metrics can be improved by bodyweight HIIT, low intensity steady state cycling or swimming, and cross training (combining any of these modes), according to Paoli.

The No-Run Obstacle Course Race Workouts

Try these three run-less OCR workouts designed by Paoli to get ready to conquer any obstacle race on your own terms.

Workout 1: Endurance

Complete 4 rounds of the following circuit without any rest between exercises or sets. Pace yourself and take breaks within the set as needed.

• Burpee Block Jump

Duration: 2 minutes

• Hand Release Pushup

Duration: 2 minutes

• Butterfly Situp

Duration: 2 minutes

Workout 2: Strength

This is a dumbbell-only workout where the top priority is never letting the weights hit the floor. If you break this rule, do 30 burpees. Use 25-pound dumbbells if you're more of a beginner; if you're advanced opt for 35-pound dumbbells. Complete 4 rounds of the following circuit.

• Dumbbell Deadlift

12 reps

• Dumbbell Power Clean

12 reps

• Dumbbell Thruster

12 reps

• Dumbbell Farmers Carry

Distance: 100 meters

Workout 3: Race Ready

This workout is designed in the AMRAP (as many rounds as possible) format. Repeat the circuit of exercises in order as many times as possible in 16 minutes. Use a 35-pound kettlebell to start, then move up to a 53-pound kettlebell if you're advanced.

• Russian Kettlebell Swing

8 reps

• Kettlebell Goblet Squat

6 reps

• Block Jump Overs

4 reps

Note: You may substitute this with stepups onto a box.

• Rope Climb

1 rep

Note: You may substitute this with 3 pullups or 5 inverted TRX Rows.