Training Stations
A-Wall Climber
A-Wall Climber Grasp rope while walking up side panel Walk up A-wall while grasping up on rope hand-over-hand At top grab level surface and pull body up while lifting one leg over Hold yourself at top level surface until both legs are over wall then grab rope on...
Adjustable Ab Bench
Leg Raise Lie on the bench while grasping vertical handle above your head From straight leg position, slowly raise legs Lift legs slowly with control until upright Lower legs with control to start and repeat for desired repetitions Sit Up Sit on bench while placing...
Adjustable Step
Adjustable Step Place one foot entirely on the platform Step-up with lead leg until fully upright and both feet are on the platform Return to ground one leg at a time with control Repeat with the opposite leg for desired repetitions WARNING: Before use be sure the two...
Angled Climber Bars
Angled Climber Bars Start at the base of climber bar with hands at shoulder width Pull-up till elbows at 90-degrees Climb upwards one hand and one bar at a time Reach desired height and return in the same fashion
Balance Steps
Balance Steps Move carefully from each Balance Step to the next in a zig-zag pattern Do not skip a step Turnaround and repeat
Battle Ropes
Alternating Waves Stretch out ropes leaving enough slack to make waves Athletic Stance, Feet Hip Width, knees bent Grasp rope with Overhand grip Move ropes alternating to make fast small waves in full length of ropes Double Waves Move both ropes simultaneously to make...
Cargo Net
Cargo Net Grasp a vertical rope piece with hands as you place feet on the ropes Climb like a ladder while maintaining hand grip securely on a vertical rope Once reaching the top return slowly to the ground and repeat for desired repetitions WarningCLIMB AT OWN RISK....
Center Post Step
Step Lunge Place feet on bottom rung Grab bars with hands at waist to chest high Step 1-leg back to feel a stretch Lift knee up Repeat
Climbing Rope
Rope Climb Assume starting position at the bottom of the rope Using your arms climb up to the top Advanced: Don't use your legs to push up Reach Backs Grasp rope with one hand at chest level. Feet hip-width and heels grounded Body straight, fall back slowly maintain a...
Dip Bars
Dip Bars Lift Dip Bars by grasping both sides and raise or lower to the desired height Support body on Dip bars with arms fully extended and feet off the ground Lean slightly forward as you bend elbows pointing behind you while lowering chest towards Dip Bars Control...
Drive Sled
Drive Sled Assume athletic stance at the sled Grasp top vertical, mid angled, or low horizontal bar position with arms slightly bent Start slowly and drive with legs to push the sled Increase speed as desired for a greater challenge Add weight plates to the middle for...
Elevate Trainer
Press Stance with feet Hip width apart Face away from post, arms extended holding handles More body angle = More difficulty Maintain straight body and lower towards handles, press-up to return Row Stance with feet Hip width apart Hold handles with arms extended More...
Elite Parallel Bars
Tricep holds Use footsteps at base of parallel bars to lift body up onto bars Press down on parallel bars and support body off the ground with arms and legs straight For more of a challenge, raise knees towards chest then lower slowly Repeat for the desired amount of...
Functional Staircase
Lateral Stairs Turn laterally to stairs Squat slightly and maintain quarter squat position as you move and down stairs lateraly Lunge Stairs Lung up stairs skipping steps to achieve full lunge Walk back down stairs and repeat Staircase Hops Start at base in Athletc...
Functional Staircase – Ramp
Ramp Crawls Start at the base of ramp on all fours Crawl slowly up the ramp using hands and feet Walk back down using stairs and repeat Ramp Sprints Start in sprint position at the bottom just before the ramp Accelerate as you accuse up. The ramp Walk back down steps...
Hanging Balance Disc
Hanging Balance Discs Start on post step platform while grasping fixed post ring handle Reach out to grab the first rope and pull-up on the rope to place both feet on the first balance disc Limit swaying and proceed to next rope with feet placed on each disc With...
Hanging Dowel Grips
Hanging Dowel Grips Firmly grasp the first dowel with both hands Pull up to bend elbows to 90 degrees and maintain this position through the obstacle Climb laterally passing dowel to each hand one at a time, so you have both hands on one dowel before advancing...
Horizontal Rope Climb
Horizontal Rope Climb Start on the step platform From under rope walk hands out while feet on the platform Leave platform and place legs over the rope with feet crossed Walk hands and one foot over one foot to traverse across the rope Keep eye on the finish, be aware...
Kickplate
KickPlate Kick Up to Hand Stand Place one foot firmly on the platform Step-up with lead leg until fully upright and both feet are on the platform Return to ground one leg at a time Repeat with the opposite leg for the desired amount of repetitions KickPlate Walk-Up to...
Log Carry
Log Carry Start with Logs at sides Bend knees as if deadlifting to pick-up Logs Maintain tight core, head forward, shoulders engaged Walk slowly with control of Logs for desired distance Add weight plates for more resistance
Loop Post
Loop Post Single Leg Squat Stand one single leg and place the rear foot on Loop Position front leg with heel down and to maintain a vertical shin during squat Slowly single leg squat to a comfortable depth Return to top position using the lead leg to drive upward with...
Low Cargo Net Crawl
Low Cargo Net Crawl Start at base with hands on net and feet on ground Crawl on net using hands and feet placed on horizontal part of net ropes Reach middle peak and turn body to back downwards second part of net
Low Parallel Bars
Agility Step-Overs Position yourself next to bars outside of the bars Moving laterally step over bars until completely on the other side Repeat by increasing speed of lateral step overs To increase agility challenge perform faster so that only toes briefly contact the...
Medicine Ball
High Target Squat Toss Use a soft medicine ball for the toss Stand a few feet in front of the target with feet shoulder-width Hold the ball at chest and squat to a comfortable depth Stand up while pressing ball upwards to toss at the middle of the target Allow the...
Omni Bar Station
Rotating Handle - Squat to press Start with handles at chest level, feet at shoulder width Sit back and squat maintain neutral spine with slight lean into bar Stand and push with explosive power Fully extend arms, hips, and knees at the top Step Down Handle - Single...
Over Under Posts
Over Under Posts Stand with side facing horizontal post as you move laterally to step over lower log and duck under taller post Move through at a steady pace and repeat back and forth For more challenge crawl under lower log and bound over taller post
Overhead Ladder Bars
Overhead Ladder Bars Grasp bars with overhand grip Alternate hand in front of hand climbing with feet off the ground Climb across until reaching the opposite end Low Bridge Rail Climb Grab bar with overhand grip Pull body up to 90 degrees at the elbow Use small...
Plyo Step
Lateral Steps Place one foot firmly on the platform Step-up with lead leg until fully upright and both feet are on the platform Return to ground one leg at a time Repeat with the opposite leg for the desired amount of repetitions Plyo Jumps (Advanced) Stand within 2...
Pull-Up Bar
Pull Up (Ergo Grips or Straight Bar) Grasp bar with overhand grip Pull body up until chin passes over bar Return to bottom position with control Ergo Grip Variations Wide-angle overhand Mid angle underhand Narrow neutral grip
Push-Up Bars
Push-Up Bars Place hands on bar just outside of shoulder width Maintain a straight body with feet together at arm's length over the bar Bend elbows and lower body with control until chest meets the bar Push-up back to start position and repeat for the desired mount of...
Quintuple Steps
Quintuple Steps Based on skill level there are different ways to proceed through this obstacle Challenge is to move through each platform without touching the ground Hop and grab platform (Beginner), Double step and jump to land both feet on each (intermediate), or...
Rings
Knee Up Grasp both rings overhead Hold body off of the ground with arms extended overhead Raise knees up towards your chest Lower with control to start position and repeat For more challenge perform repetitions without touching the ground Hanging “L” Sit For more of a...
Slalom Posts
Slalom Agility Post Accelerate toward the outside of the first slalom post Plant outside foot and change direction towardoutside of the next post Repeat with control through each post in zig-zagmanner Slalom Crawl Option Start on handsand feet Crawl in a...
Stall Bars
Stall Bars - Hamstring Stretch Facing bars place one foot on rung at desired height Maintain straight leg as you reach forward to a comfortable stretch position Stall Bars - Quad Stretch With back facing bars lift one leg and place a top foot on a rung at the desired...
Tire Flip
Tire Flip Start with feet shoulder-width apart Squat down to grasp under tire with hands just outside shoulder width Maintain a straight back and initiate tire lift with legs Drive tire upwards with legs and arms straight Once legs are nearly fully extended adjust...
Track Sprint Lane
Track Sprint Lane Determine your desired sprint length Assume starting stance - athletic or with hands placed on starting line Sprint to your target distance marker
Traveling Rings
Traveling Rings Start at lowest Ring While holding first Ring get a running starting to allow for swing to next Ring Once grasping second Ring with one hand, pull back on first Ring to build swinging momentum to reach next Ring Continue in same fashion until reaching...
Zig-Zag Balance Beam
Zig-Zag Balance Beam - Walk Step up on beam and walk entire length of beam while maintaining balance Continue forwards and backwards for more of a challenge Zig-Zag Balance Beam - Touch Down Balance on one leg with slightly bent knee Slowly bend supporting knee to...