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Ninja Warrior Fitness Test

Ready to be a Ninja?

This is the fitness test ninjas did for Australian Ninja Warrior to get on the show!

Fitness Test

Goal: To complete without failing or dropping off. write down every time you incomplete an exercise so you can break the record next time!

Exercises Sets x Reps Weight Tempo Rest
 Plank 1 x 5 mins (Don't drop) BW Hold position 1 min
Push Up to Pull Up 1 x 5 mins

(Continuous. Do every 7 seconds)

BW Fast-controlled 1 min
Dead Hang (2 hands)

Dead Hang (1 hand)

1 x 5 mins

(First 3 mins with two hands.

Last 2 mins alternating one hand)

BW Hold Position 1 min
Shuttle Sprints to Burpees 5 x 10 5m shuttle sprints + 5 burpees

(50m distance per set. Rest 30 seconds

between sets)

BW Fast 1 min
End Test End Test End Test End Test End Test

Obstacle Racing Conditioning Program Sprint 7km

This is for people participating in short distance obstacle racing events between 5-10km. Best to utilise this program with our Rrunning Strength & Entry – Level Upper Body program!

TRAINING PROGRAM

 

WEEK 1

Day 1 - Short Ristance Run
WARM UP
Short 3 min warm up run
1. Hamstring Walkouts
2. Squats
3. Lunge with twist
4. Knee Grabs
5. Ankle Grabs
6. 5 x 10m shuttles (1× 50% 1× 60% 1× 75% 1× 85%)
MAIN SESSION
Run 100m Walk 50m x 5
COOL DOWN
1.Lying Hamstring Stretch
2. Pidgeon Stretch
3. Groin Stretch
4. Gastrocnemius Stretch
5. Soleus Stretch
6. ITB Stretch
7. Hip Flexor Stretch
8. Standing Quad Stretch
Day 2 - Fartlek Running
WARM UP
1. Forward/backward arms swings

2. Side-to-side trunk rotations

3. Walking lunges

4. Forward/backward leg swings

5. Side-to-side leg swings

6. Hopping in place with locked knees

7. Jogging forward while rotating hips from left to right

8. Jogging in place with high knees

9. Jogging in place with butt kicks

Do each of these movements for 20 seconds.

7. Run for 20 secs/walk 20 secs x 4

MAIN SESSION
2 Sets
15 seconds running – 70%-85%
15 seconds walking (rest)
30 seconds running – 70%-85%
15 seconds walking (rest)
45 seconds running – 70%-85%
15 seconds walking (rest)
COOL DOWN
1.Lying Hamstring Stretch
2. Pidgeon Stretch
3. Groin Stretch
4. Gastrocnemius Stretch
5. Soleus Stretch
6. ITB Stretch
7. Hip Flexor Stretch
8. Standing Quad Stretch
Day 3 - Short Distance Run
WARM UP
Short 3 min warm up run
1. Hamstring Walkouts
2. Squats
3. Lunge with twist
4. Knee Grabs
5. Ankle Grabs
6. 5 x 10m shuttles (1× 50% 1× 60% 1× 75% 1× 85%)
MAIN SESSION
10x50m with 10 seconds rest in between.
COOL DOWN
1.Lying Hamstring Stretch
2. Pidgeon Stretch
3. Groin Stretch
4. Gastrocnemius Stretch
5. Soleus Stretch
6. ITB Stretch
7. Hip Flexor Stretch
8. Standing Quad Stretch

Obstacle Racing Conditioning Program Super 14km

This is for people participating in middle distance obstacle racing events between 10-14km. Best to utilise this program with our Running Strength & Entry or intermediate – Level Upper Body program!

TRAINING PROGRAM

Week 1

Day 1 - Short Distance Run
WARM UP
Short 3 min warm up run
1. Hamstring Walkouts
2. Squats
3. Lunge with twist
4. Knee Grabs
5. Ankle Grabs
6. 5 x 10m shuttles (1× 50% 1× 60% 1× 75% 1× 85%)
MAIN SESSION
1x1KM Moderate to High Intensity
COOL DOWN
1.Lying Hamstring Stretch
2. Pidgeon Stretch
3. Groin Stretch
4. Gastrocnemius Stretch
5. Soleus Stretch
6. ITB Stretch
7. Hip Flexor Stretch
8. Standing Quad Stretch
Day 2 - Fartlek Running
WARM UP
1. Forward/backward arms swings

2. Side-to-side trunk rotations

3. Walking lunges

4. Forward/backward leg swings

5. Side-to-side leg swings

6. Hopping in place with locked knees

7. Jogging forward while rotating hips from left to right

8. Jogging in place with high knees

9. Jogging in place with butt kicks

Do each of these movements for 20 seconds.

7. Run for 20 secs/walk 20 secs x 4

MAIN SESSION
2 sets
1) 15s running – 70%-85% -15s walking (rest)
2) 30s running – 70%-85%- 15s walking (rest)
3) 45s running – 70%-85% - 15s walking (rest)
4) 15s running – 70%-85% -15s walking (rest)
5) 30s running – 70%-85% - 15s walking (rest)
6) 45s running – 70%-85% - 15s walking (rest)
2 minutes walking (rest) & repeat
COOL DOWN
1.Lying Hamstring Stretch
2. Pidgeon Stretch
3. Groin Stretch
4. Gastrocnemius Stretch
5. Soleus Stretch
6. ITB Stretch
7. Hip Flexor Stretch
8. Standing Quad Stretch
Day 3 - Sprint Work
WARM UP
Short 3 min warm up run
1. Hamstring Walkouts
2. Squats
3. Lunge with twist
4. Knee Grabs
5. Ankle Grabs
6. 5 x 10m shuttles (1× 50% 1× 60% 1× 75% 1× 85%)
MAIN SESSION
10 x 100M Moderate Intensity with 20 seconds rest in between
COOL DOWN
1.Lying Hamstring Stretch
2. Pidgeon Stretch
3. Groin Stretch
4. Gastrocnemius Stretch
5. Soleus Stretch
6. ITB Stretch
7. Hip Flexor Stretch
8. Standing Quad Stretch

Obstacle Racing Conditioning Program Beast 21km

This is for people participating in long-distance obstacle racing events 14km+! Best to utilise this program with our Running Strength & Entry or intermediate – Level Upper Body program!

TRAINING PROGRAM

Week 1

Day 1 - Short Distance Run
WARM UP
Short 3 min warm up run
1. Hamstring Walkouts
2. Squats
3. Lunge with twist
4. Knee Grabs
5. Ankle Grabs
6. 5 x 10m shuttles (1× 50% 1× 60% 1× 75% 1× 85%)
MAIN SESSION
1x3KM Moderate to High Intensity
COOL DOWN
1.Lying Hamstring Stretch
2. Pidgeon Stretch
3. Groin Stretch
4. Gastrocnemius Stretch
5. Soleus Stretch
6. ITB Stretch
7. Hip Flexor Stretch
8. Standing Quad Stretch
Day 2 - Fartlek Running
WARM UP
1. Forward/backward arms swings

2. Side-to-side trunk rotations

3. Walking lunges

4. Forward/backward leg swings

5. Side-to-side leg swings

6. Hopping in place with locked knees

7. Jogging forward while rotating hips from left to right

8. Jogging in place with high knees

9. Jogging in place with butt kicks

Do each of these movements for 20 seconds.

7. Run for 20 secs/walk 20 secs x 4

MAIN SESSION
3 Sets

1) 15s running – 70%-85% -15s walking (rest)
2) 30s running – 70%-85%- 15s walking (rest)
3) 45s running – 70%-85% - 15s walking (rest)
4) 15s running – 70%-85% -15s walking (rest)
5) 30s running – 70%-85% - 15s walking (rest)
6) 45s running – 70%-85% - 15s walking (rest)
2 minutes walking (rest) & repeat 

COOL DOWN
1.Lying Hamstring Stretch
2. Pidgeon Stretch
3. Groin Stretch
4. Gastrocnemius Stretch
5. Soleus Stretch
6. ITB Stretch
7. Hip Flexor Stretch
8. Standing Quad Stretch
Day 3 - Short Distance Run
WARM UP
Short 3 min warm up run
1. Hamstring Walkouts
2. Squats
3. Lunge with twist
4. Knee Grabs
5. Ankle Grabs
6. 5 x 10m shuttles (1× 50% 1× 60% 1× 75% 1× 85%)
MAIN SESSION
1x4KM Moderate to High Intensity
COOL DOWN
1.Lying Hamstring Stretch
2. Pidgeon Stretch
3. Groin Stretch
4. Gastrocnemius Stretch
5. Soleus Stretch
6. ITB Stretch
7. Hip Flexor Stretch
8. Standing Quad Stretch

SHAUN ACHIEVED 1ST PLACE IN THE SPRTAN NATIONAL SERIES FOR HIS AGE!

Shaun O'Brien
elite spartan athlete
"5.2 Ninja's programming brought real direction and focus on my training. It was Incredibly easy to follow and I could feel the difference quickly. My performance in obstacle racing has improved dramatically in just a few months thanks to these programs."
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