Obstacle Stations

A crawl-weave-balance-carry course built from cones and rope — obstacle-race fun with nothing to fall off.

Bootcamp
Mixed ability
45 min
Works for 8–20
1 instructor
Effort 4/5
Park or pitch — roughly 30×20m for the course
outdoor
obstacle
stations
crawling
agility

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: 20 cones, 2 skipping ropes (laid flat as the balance line), 4 mats for the crawl zone, 4 dumbbells or sandbags (5–10kg) for the carry leg. Everything stays at ground level on purpose.

Warm-up8 min

Animal Prep

RPE 3

Setup: Course already built (see the course map in the next block). Warm-up happens in the open middle so the obstacles sit in view and build curiosity.

How it works: Two minutes jog around the outside of the course — a guided tour at conversation pace, naming each obstacle as you pass it. Then ground prep for a ground session: bear crawl 5m and walk back, twice. Crab walk 5m. Ten deep squats with elbows pushing knees out. Wrist circles, cat-cow standing rolls, ten step-overs of an imaginary hurdle each side.

What to say

“Wrists carry you tonight — circle them properly, then load them gradually.”
“Bear crawl preview: hips low, back flat, look at the grass.”
“The tour matters — a course they understand is a course they attack.”

Easier

Crawls become hands-and-feet walks with hips high; skip the crab walk.

Harder

Crawl prep at 10m; add five walkouts with a press-up.

Workout12 min

Learn the Course

2 min per station × 2 rotationsRPE 5–6

Setup: Five legs in a horseshoe: 1 low crawl across the mats, 2 cone weave, 3 balance line (ropes flat on the grass, heel-to-toe), 4 hurdle step-overs (cone pairs), 5 carry lane to the finish. Group splits across the legs, working each as its own station.

How it works: Two minutes per station, rotating on your call, quality over speed everywhere: crawl low and smooth, weave with tight footwork, balance line heel-to-toe without wobbling off, step-overs with a tall chest and high knee, carries at a walk. Two full rotations. This block is technique class dressed as an obstacle course — sell control now, speed comes next block.

Common mistakes

Skipping the slow rotations and racing cold — wobbly ankles and skinned knees follow.
Building the course too tight; legs need three metres of run-off between them.

Rounds: 2 rotations of 5 stations

What to say

“Crawl: belly low, opposite hand and knee, breathe — the mat is your friend.”
“Weave: small steps in, push off the outside foot, hips lower than feels natural.”
“Balance line: eyes on the end of the rope, not your feet; arms wide like wings.”
“Step-overs: knee up and across, no lazy toe-drags — cones are lava.”

Easier

Crawl on hands and knees; walk the weave; balance line with a partner's fingertip for support.

Harder

Crawl headfirst then feet-first; weave at a run; balance line with a bell held at the chest.

Workout12 min

Course Circuits

10 min continuous laps · 10s staggerRPE 7–8

Setup: Course now runs end to end. Members set off one at a time, ten seconds apart, looping back to the start along the outside.

How it works: Continuous laps for ten minutes: run the whole course, jog the outside back to the start, go again. Count your own completed laps. Overtaking happens only on the outside return, never on an obstacle. You stand at the balance line — the leg where tired form shows first — and coach every passer.

Common mistakes

Letting queues form at the crawl — widen the stagger or add a second crawl mat lane.

Rounds: Count your own laps

What to say

“Race the course, not the person ahead — overtake on the return lane only.”
“Tired crawling gets sloppy: re-flatten the back, slow one gear, keep moving.”
“Balance line under fatigue is the night's real test — walk it clean even if it costs seconds.”

Easier

Every second lap, skip the crawl and weave-walk instead; no lap counting.

Harder

Add three press-ups at the end of the crawl and a squat jump after the last step-over.

The rest of this class plan is free — along with 3 more this week.

ClassPlans programming team

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