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Obstacle variations


RING TOSS Variations !!! Michele Silvestri - Obstacle Training 2019* | NINJA CAVE Italia - Training

Ring Toss Variations ! Ninja Cave Livorno .

Michele Silvestri :
Training for Ninja Warrior, OCR , Spartan Race, Mud Run.
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The Ring Toss is an obstacle, firstly introduced as the fifth obstacle on American Ninja Warrior 6 in Dallas.
It consisted of three sections of pegs and two rings at the start of the first section. The first section was angled upward with six peg, the second section was angled downward with five pegs, and the third section was angled upward with four pegs. Competitors must hold on to the rings and use them to traverse the pegs, until they could reach the landing platform.
Some competitors carelessly dropped one of the ring and were forced to leap from where they were towards the landing mat. During Dallas qualifiers, the obstacle took out several competitors, including Jonathan Horton and most shockingly, Brent Steffensen.
The second version of the Ring Toss (called as the Modified Ring Toss), firstly introduced as the fourth obstacle on American Ninja Warrior 7 in Kansas City.
It consisted of three sections like the original Ring Toss, but instead of all the pegs being on the competitors' right side, the pegs were placed on an alternated sides, allowing the competitors to face the direction when moving. In this version, the first section had three pegs, the second section had four pegs, and the third section had three pegs.
During Kansas City finals, the obstacle took out Dan Polizzi, when the ring came off as he tried to swing over to the next peg.
Ninja Warrior UK
The Ring Toss appeared as the fifth obstacle on Ninja Warrior UK (in Heat 4 and Heat 5) and Ninja Warrior UK 2 (in Heat 5), with three sections and each section had five pegs. The first section was angled upward, the second section was straight, and the third section was angled downward.
On SASUKE Ninja Warrior Indonesia, the Ring Toss appeared as the third obstacle during Final Stage. However, unlike on American Ninja Warrior and Ninja Warrior UK, there were only 2 sections, with 5 pegs in each section and all the sections were placed straight, as well as smaller rings. This version of the Ring Toss was proven to be much easier, as no competitor failed on this obstacle.
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Obstacle avec Oz [5] (variations autour du tronc)

Mettez en HD svp !!

Dérrrrrrrrrrrouuuuuuuuuullllllllllllleeeeeeee !!!!!

Salut tout le monde ! alors hier j'ai un peu sauté avec Oz , la piste
était hyper dégeu alors comme j'avais pas envie de salir mes guêtres
j'en ai pas mis ( bouh c'est mal ) et donc c'est pour ça que j'ai fais
des variations d'obstacles autour du tronc comme il n'est pas haut
(40-50cm ) , bon on va dire que la c'était plus pour s'amuser que pour
la travailler réellement lol en attendant je suis assez contente qu'en
même , poney qui à la fin me saute le tronc juste avec une barre devant
c'est pas mal qu'en même xd

Bon visionnage ! :D

Krav Maga - Getting Up Off the Ground (Obstacle Behind You Variation)

After a student learns how to get up off the ground, a question that occasionally comes up is What do you do if there's a wall behind you?

This video offers two variations to getting up off your back or side that work despite having an obstacle behind you.

Additional videos and information about our self defense, fighting, and fitness programs are available at

The videos on this YouTube channel are NOT a replacement for actual instruction. They do not teach techniques, but instead isolate and fix problems within the technique or its individual components. The videos are designed to help the student who has already learned the technique under the instruction of a qualified instructor.

Important Note: These videos are specific to the techniques and curriculum taught to the students at our facility. Students from other Krav Maga schools and organizations are more than welcome to watch and use these videos and we hope they find them useful! However, variations may be taught that are different from the techniques taught at other Krav Maga locations. This doesn't mean one variation is wrong or the other is right. They are just variations...plain and simple. The most important question for any technique or defense should be this: Does it work for the individual who is performing it? As long as it does, then the technique or variation has merit, regardless of where it comes from! That's the number one principle that we emphasize at our school.


This is Randall and Glenda with In this video we're going to go over how to get up. However, we're going to show you guys how to modify that in case there's something behind you like a wall, in this case a shelf, or an obstacle. This question actually comes up a lot when we start doing a lot of live training with getting up off the ground. Our students are training. They tend to get pinned up against the wall and they realize that they can't do the normal get up.

Now let me first explain what that problem is and demonstrate it. So, we're going to use the shelf as an example. For whatever reason, I end up on the ground, whether it's on my back, on my side, whatever. Glenda's playing the role of the bad guy. So here's the problem is I create enough space by kicking her away, I try to do the usual get up, 'uh oh'. Here's the problem. I'm crashing into this shelf, or if I had to do it up against this wall, there's nowhere for me to go. So this is obviously an issue.

Now the solution for this is pretty simple. I'm going to give you guys two solutions.

The first one is this. Normally, after I create space, when we get up we're taught to angle this foot back, like this, and then loop it around like this. So you're kind of making a 'C' shape like this or like a half circle. But the problem is when we do this, 'oop', my foot hits the shelf, there's nowhere for me to go. A wall or car or whatever it is.

So the solution to this is not to go straight back, but it's to angle off. So you can visualize the shelf extending all the way down in this direction. No problem. This is what I do is, as I'm getting up, this foot just continues this path of angeling back. So I get rid of the looping part back. Angle straight back. Now I can get up and notice that I didn't run out of real estate.

I'll give you guys a different perspective here upon this wall. I'm like this. I create space. I try to get up. 'Oops', there's the problem. So here we go. Get up. Watch how this foot angles in this direction. I can still get up. No problem. I'm not crashing into the wall that's behind me. So that's the easiest solution.

If you want to get a little more tactical about it. Especially, when you're sparring, here's a little trick that you can use that I've done sparring as well.

So, Glenda is going to be the bad guy. And a lot of times the bad guy won't just stay directly in front of you. As you guys know, a lot of times they will try to flank you. They'll try to move around. So let's say Glenda moves this way, obviously, I need to turn that way. But, it should also be an opportunity for you to try and get up. So if I see her angling out, I'll kick and create that space and see if I can get up off of that. Because the angle changed, I can actually use the regular get up by moving off to the side.

So that's a little, yeah, it's getting a little bit more advanced but it's something you can try out, especially when you're partner is offering you resistance. Whether it's with a shield and they're trying to move around with you or if you actually got sparring gear on and you're trying to replicate those drills...

Is there a 'what if' you can't figure out while practicing a technique or defense? Let us know what it is and we'll make a video with a solution for you!

Krav Maga Worldwide Official Training Center - Self Defense * Fighting * Fitness - Pompano Beach, FL (South Florida).

Ninja Training 101: Obstacle Variation

For the Spiritual Ninja, variety is the spice of life.

7 Awesome Bear Crawl Exercise Variations

The bear crawl exercise allows you to safely train the activation of your hip muscles at end range of hip flexion, which is important in many positions such as the bottom of a squat, where the hips are flexed and it’s critical to maintain a neutral, stable lumbar spine.

So, to reap these benefits, add some bear crawl exercises into your workouts and depending on your level of strength, the video includes beginner to advanced variations that anyone will find challenging.

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Obstacle Course Training with Christie Rampone #3

Christie Rampone, World Champion defender of the U.S. Women's National Team, shows another obstacle course variation that she uses when training on her own.

How To do the Ring Swing Like a Ninja - Obstacle Race Tutorial

Welcome to #NinjaWarriorFam, where we make family friendly fitness fun! This week we recorded our first obstacle tutorial vlog, and we decided to start start with a How-To on the Ring Rig because Rings are a common obstacle that many people still find challenging. While we run OCR's quite frequently, we primarily train obstacles in the American Ninja Warrior Style - we've found this gives us a big edge in technique!

Whether you're training for a Spartan Race, another OCR, or just getting started in Ninja Warrior, this video will put you on the path to obstacle conquest.

Any questions we didn't address in the video? What should we cover in our next obstacle tutorial vlog? Let us know in the comments!

This video was shot at Power Park Fitness:

Crazy Obstacle Course

Brandon sports a head cam to give you an inside look at one of the many obstacle course variations at the HIT Center in Mesa, Arizona. Got some lifting in there as well!

Monkey Bar Workout - 9 Moves You can do on the Monkey Bars

Working out should be fun and what better way is there to have fun than playing on some monkey bars like you did as a child? Go to any park near you and try out these 9 monkey bar moves. They are a great way to work on your upper body and core strength!

Want more?

Try these 10 hanging core exercises off of the monkey bars

For a playground upper body workout check this out:

For a playground obstacle course workout:

Obstacle Training Techniques: How to climb a rope

Julie Johnston of Camp Rhino demonstrates how to climb a rope using various techniques.

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Obstacle Course workout program #1

This video shows one of the training days of our 10 day obstacle training course. During this workout, the participant enhance their strength and conditioning using a lot of different exercises. The structure we use in this class is a CrossFit AMRAP (as many rounds as possible). So 10 exercises as many times as you can complete them within one hour.
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Learning New Tricks On My Favorite Obstacle!

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I love when sessions turn out amazing! I landed new tricks on this thing (some shown in other people's videos) and discovered my love for hips again. This place rules! I need to go back soon. Thanks to John, Sam and Justin for ruling too.

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Speed Ladder Obstacle Course

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Speed and agility training will increase your performance on the football field and give you the athleticism you need to compete at the next level. Every football player, whether a lineman or defensive back, requires good footwork and that is why we put a huge emphasis on agility ladder drills and mini hurdles. These training tools increase your ability to develop fast twitch muscles.

Leg strength can be built over time through weight and sprint training. Cone drills can improve your leg strength and explosion with the load you put into a turn. By sprinting full speed and having to suddenly stop, you put great force on your legs.

Mini hurdles provide a great deal of leg cycle / turnover training. You are forced to bring your heal up, around and down to sprint through the hurdles. This training will increase your stride frequency and improve your foot contact.

The OverSpeed bungee / cable adds resistance training to every drill you already do. As you improve your technique, add the bungee / cable and see your results increase.

Some brief training methodology:

Mechanics produce efficiency; efficiency produces speed. There is no answer for speed except more speed. Speed can be taught. It is not just a matter of running excessively or sprinting random distances; it is mechanics and techniques applied to specific training distances and suitable drills. With our high-speed training philosophy, we never train slowly. This is not the same as the Warm Up or letting an athlete slow down to learn a drill, like on the ladder. However, during speed training, all reps should be performed at a high speed. By training fast, you get fast.

Change of direction can be the most valuable tool coaches have at their disposal. Change of direction requires speed, strength and conditioning. It is the most stressful training event on the legs. It involves moving at a high rate of speed, followed by powerful muscle contractions in order to stop and make the change of direction, followed by the explosiveness required to return to a high rate of speed. This sequence over and over again results in the physically demanding nature of change of direction. We utilize it as a key element in conditioning.

Conditioning is the product of duration and intensity of training. The more RPMs a heart can sustain for longer periods, the better the conditioning. Conditioning sessions are manipulated much like strength training variables -- a matter of anaerobic versus aerobic. In training, it is beneficial to expose the athlete to conditioning relative to their sport(s). Every sport has its shape. Football shape differs from soccer shape which differs from softball shape which differs from basketball shape. However, most athletic events occur over a period of hours and at varying speeds, so all athletes should have an appropriate balance of both anaerobic and aerobic conditioning. In our program, some conditioning days are anaerobic, creating a faster heart rate. Others are aerobic, which allows the body to absorb the training.



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Episode 4 - Scrubbing Variations: When to Use What

Last time we’ve established the different scrubbing variations. This time we explain their strengths and weaknesses to figure out which variation you should go for over what kind of obstacle.

Teacher Programs for PE: Obstacle Course and Motorskilllearning

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Teacher Programs for PE: Obstacle Course and Motorskilllearning

Speed, Agility & Quickness Conditioning for MMA - Obstacle course

4 times on the obstacle course. Active recovery was 1 minute of hip escapes.

CoachUp: Barbed Wire Crawl (Obstacle Preview) | Tough Mudder

Tough Mudder's barbed wire is waiting for you -- how will you make your way through? Two time World's Toughest Mudder winner Junyong Pak will show you the best and easiest ways to make your navigate the barbed wire crawl.

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Tough Mudder is a team-oriented 10-12 mile obstacle course designed to test physical strength and mental grit. Tough Mudder puts camaraderie over finisher rankings and is not a timed race but a team challenge that allows participants to experience exhilarating, yet safe, world-class obstacles they won't find anywhere else.

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Obstacle Fitness Training | Barbed Wire Crawl | Spartan

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TFW Obstacle Pushups

Martin Rooney teaches a push-up routine involving mini hurdles as obstacles



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