Obstacle Course Shredded Levels 6-10 for Men & Women





Obstacle Courses
Each Course is timed until all sets are completed.

Level 16 
  • Heavy Rope
Arm Slams - Together
Elbows stay pinned in place. Biceps & Tris:
30reps (3 sets)
30reps (3 sets)
Rope Jacks
Shoulder Exercise:
20reps (3 sets)
20reps (3 sets)



  • Slam Ball
Slam Ball Throwdown
Triceps & Core Exercise:
14lb x 20reps (3 sets)
12lb x 20reps (3 sets)


  • Sled
Plank Sled Pull
Must have 3 points of contact
Can only be hands and feet touching ground.
Start: sled touching wall, end: 2nd line (26ft)
90lb x 3reps (3 sets)
45lb x 3reps (3 sets)

Sled Push
Push Sled back to wall (start)
90lb x 3reps (3 sets)
45lb x 3reps (3 sets)

  • Pull-ups
Pull-ups
Chest Exercise (Pecs): 
Body weight x 10reps (3 sets)
Assisted 50% BW x 10reps (3 sets)

Continuous Clock  
Beat It - 20 min
Own It - 15 min

Track progress


Level 8 
  • Circuit 1 -Back
Plate Row Machine
Hammer Strength Plate Loaded Back Exercise: 
55lb/side x 15reps (3 sets)
35lb/side x 15reps (3 sets)
Plate Lat Machine Backwards
Hammer Strength Plate Loaded Back Exercise: 
55lb/side x 15reps (3 sets)
35lb/side x 15reps (3 sets)


  • Circuit 2 - Chest
Barbell Incline Bench Press
Upper Chest Exercise (Pecs): 
85lb x 12reps (3 sets)
45lb x 12reps (3 sets)

DB Bench Press
Chest Exercise:
30lb/DB x 15reps (3 sets)
15lb/DB x 15reps (3 sets)


  • Circuit 3 - Back & Bis
Seated Cable Row
Horseshoe Handle Back Exercise: 
70lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Max Rack Curls
Wide Grip Biceps Exercise: 
Bar x 15reps (3 sets)
Bar x 8reps (3 sets)


  • Circuit 4 - Chest & Tris
Seated Cable Chest Press
Chest Exercise (Pecs): 
40lb x 15reps (3 sets)
25lb x 15reps (3 sets)

Cable Rope Pushdown
Triceps Exercise:
45lb x 15reps (3 sets)
30lb x 15reps (3 sets)


  • Circuit 5 - Biceps
Prone DB Curls
Biceps Exercise (Arms): 
20lb x 10reps (3 sets)
12lb x 10reps (3 sets)
 knees on seat instead^

Bar Curls Against Wall
Biceps Exercise:
40lb x 10eps (3 sets)
25lb x 10reps (3 sets)

  • Circuit 6 - Triceps
Cable Rope Overhead
Triceps Exercise:
40lb x 15reps (3 sets)
25lb x 15reps (3 sets)

Triangle Pushdown
Triceps Exercise:
80lb x 15reps (3 sets)
50lb x 15reps (3 sets)

 Beat It - 36 min
Own It - 24 min

Track progress



Level 10 
  • Circuit 1 - Chest & Tris
DB Bench Press
Chest Exercise:
35lb/DB x 15reps (3 sets)
20lb/DB x 15reps (3 sets)

Triangle Pushdown
Triceps Exercise:
80lb x 15reps (3 sets)
50lb x 15reps (3 sets)


  • Circuit 2 - Back & Bis
Lat Pulldown
Back Exercise (Lats):
110lb x 12reps (3 sets)
60lb x 12reps (3 sets)
FreeMotion Standing Curls
Biceps Exercise:
30lb x 12reps (3 sets)
20lb x 12reps (3 sets)

  • Circuit 3 - Chest & Tris
Seated Cable Chest Press
Chest Exercise (Pecs): 
40lb x 15reps (3 sets)
25lb x 15reps (3 sets)

Cable Rope Overhead
Triceps Exercise:
60lb x 12reps (3 sets)
30lb x 12reps (3 sets)


  • Circuit 4 - Back & Bis
Seated Cable Row
Horseshoe Handle Back Exercise: 
80lb x 12reps (3 sets)
40lb x 15reps (3 sets)
Strive Machine Preacher Curls
Biceps Exercise:
35lb x 15reps (3 sets)
20lb x 12reps (3 sets)

  • Circuit 5 - Back & Chest
Plate Lat Machine Backwards
Hammer Strength Plate Loaded Back Exercise: 
65lb/side x 12reps (3 sets)
35lb/side x 15reps (3 sets)

Plate Incline Chest Press
Hammer Strength Chest Exercise: 
35lb/side x 10reps (3 sets)
15lb/side x 12reps (3 sets)


  • Circuit 6 - Arms
DB Preacher Curls
Biceps Exercise (Arms): 
25lb/DB x 10reps/arm (3 sets)
15lb/DB x 10reps/arm (3 sets)

Cable Rope Pushdown
Triceps Exercise:
50lb x 15reps (3 sets)
30lb x 15reps (3 sets)


 Beat It - 36 min
Own It - 20 min

Track progress

Level 17 
  • 1 Circuit (20min-3x thru)
1.)Wall Slams
Triceps & Core Exercise:
16lb x 20reps (3 sets)
12lb x 20reps (3 sets)

2.)Pushups
Chest Exercise: 
20reps (3 sets)
15reps (3 sets)

3.)Row Machine
Full Body Cardiovascular
200 meters (3 sets)
200 meters (3 sets)

4.)KBell Walking Lunge
Must perform lunges between lines on turf
18kg x 1rep (=2gymgames, 3 sets)
10kg x 1rep (=2gymgames, 3 sets)



5.)Standing Sled Pull&Push
Start: sled touching wall, end: 2nd line (26ft)
90lb x 3reps (3 sets)
45lb x 3reps (3 sets)
Push Sled back to wall (start)
Beat It - 25 min
Own It - 20 min




































Level 9 
  • Circuit 1 - Chest
DB Incline Bench Press
Upper Chest Exercise (Pecs): 
30lb/DB x 15reps (3 sets)
15lb/DB x 15reps (3 sets)

Handle Pushups
Chest Exercise:
15reps (3 sets)
8reps (3 sets)


  • Circuit 2 - Back
Lat Pulldown
Back Exercise (Lats):
100lb x 15reps (3 sets)
60lb x 12reps (3 sets)
1arm Standing Cable Row
Back Exercise (Traps)
50lb x 15reps (3 sets)
15lb x 15reps (3 sets)


  • Circuit 3 - Chest & Tris
Cable Chest Incline Press
Chest Exercise:
80lb x 15reps (3 sets)
50lb x 12reps (3 sets)

Cable Rope Overhead
Triceps Exercise:
60lb x 12reps (3 sets)
30lb x 12reps (3 sets)


  • Circuit 4 - Back & Bis
Close Grip Pulldown
Back Exercise (Traps):
100lb x 15reps (3 sets)
60lb x 12reps (3 sets)

FreeMotion Standing Curls
Biceps Exercise:
30lb x 12reps (3 sets)
20lb x 12reps (3 sets)

  • Circuit 5 - Triceps
Cable Rope Pushdown
Triceps Exercise:
45lb x 15reps (3 sets)
30lb x 15reps (3 sets)

Skull Crushers
Triceps Exercise:
40lb x 15eps (3 sets)
25lb x 15reps (3 sets)


  • Circuit 6 - Biceps
Incline Alternating DB Curls
Biceps Exercise (Arms): 
20lb x 10reps/arm (3 sets)
12lb x 10reps/arm (3 sets)

WideGrip Barbell Curls
Biceps Exercise:
30lb x 12eps (3 sets)
20lb x 10reps (3 sets)


 Beat It - 36 min
Own It - 24 min