5-Minute Obstacle Course Race-Inspired Total Body Workout

You'll be challenged to leap, row, and hold with no real rest. Can you make it to the finish line?

WHILE OBSTACLE COURSE races are a popular fitness pursuit, the concept of implementing the training principles behind them into your everyday workouts isn't so widespread. But that's how Thaddeus "TK" Kornegay, NASM-CPT, a trainer and member of the 2023 Men's Health Strength in Diversity class, designs his sessions—including this brutal five-minute routine that will push you to your limit.

The workout, which TK calls the "Ticking Time Bomb," challenges you to jump, row, and hold through the entire period with no real time to rest. The series is relatively simple—all you need is a timer, a pair of light to medium dumbbells, and some space to jump around to give it a go.

You'll take on TK's routine using an every minute on the minute (EMOM) structure. That means at the start of each minute, you'll perform a set amount of reps for each exercise, then rest for the amount of time left until the next minute begins. For this particular workout, however, you'll pass the time in a squat hold position, making every moment a challenge.

Directions: Set a timer for five minutes. At the start of the first minute, perform four burpee broad jumps. Immediately get into position with the dumbbells to perform six reps of renegade rows (three reps per arm). After finishing the rows, stand up in a squat hold for the remainder of the period. When the next minute starts, begin the cycle again. Repeat for the five minute period.

How to Do It:

For an extra challenge (and to add another OCR component to the workout), you can leap over the dumbbells you'll use for the next exercise. If you feel tired or not confident you can clear the weights, skip this part.

How to Do It:

How to Do It:

How to Do the Seated Cable Row

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