Obstacles That scare beginners (and how to tackle them)

Aug 23

Written By Terry Herrmann

1. The Rope Climb

Why it’s scary: Heights, upper body fatigue, and slippery ropes.
How to tackle it:

Technique beats strength. Use your legs! Wrap the rope around one foot, pinch it with the other, and “step” your way up.
Practice pulling. Rows and pull-ups (even assisted) help build the pulling strength you’ll use here.
Pro tip: Chalk your hands if allowed—it makes a huge difference with grip.

2. The Monkey Bars

Why it’s scary: Grip strength, swinging motion, and fear of falling.
How to tackle it:

Momentum is your friend. Swing side to side and let your hips drive you forward.
Grip variety helps. Practice hanging from bars at the gym (palms forward, neutral grip).

3. The Wall Climb

Why it’s scary: Height and the “I can’t get over this” feeling.
How to tackle it:

Get a running start. A couple of quick steps add momentum.
Use your legs. Jump high, grab the top, then kick your leg over like you’re mounting a bike.
Pro tip: Don’t be afraid to ask for a boost—OCR is all about teamwork.

4. The Mud Pit / Dunk Wall

Why it’s scary: Cold water, mud in your face, and going under a wall.
How to tackle it:

Embrace the suck. Everyone gets dirty, and it’s part of the fun.
Exhale before you dunk. A quick breath out helps you stay calm under water.
Pro tip: Close your eyes tight—mud stings less if you don’t get it in your eyes.

5. The Spear Throw (Spartan staple)

Why it’s scary: Precision, not strength, and the penalty burpees if you miss.
How to tackle it:

Step, aim, release. Treat it like throwing a dart, not a javelin.
Focus on accuracy. A gentle, straight throw works better than a wild hurl.
Pro tip: Hold the spear near the tail and keep the tip pointing slightly up.

6. The Carry (Bucket, Sandbag, or Log)

Why it’s scary: Heavy loads over uneven terrain.
How to tackle it:

Use body mechanics. Hug the bucket/sandbag close to your chest or rest it on your shoulder (if not against the rules).
Small steps. Don’t sprint; steady movement saves energy.
Pro tip: Train with farmer carries (holding dumbbells) or walking lunges.

7. The Barbed Wire Crawl

Why it’s scary: Tight space, rocks, mud, and feeling “trapped.”
How to tackle it:

Stay low. Crawl on your elbows and knees or roll sideways to save energy.
Protect your skin. Long sleeves or leggings help avoid scrapes.
Pro tip: Don’t look up too often—focus on moving forward and you’ll be out before you know it.

Final Thoughts

Every OCR obstacle has a workaround, and nobody expects you to be perfect on your first race. Remember: thousands of people started exactly where you are, staring up at that rope or wall, thinking, “Can I really do this?” And then they did.

The key is to show up, try your best, and have fun. Even if you fail an obstacle, you’ll gain experience and confidence for the next one. That’s the spirit of OCR—it’s not just about finishing the race, it’s about surprising yourself along the way.

Terry Herrmann