The Official
Adventure Race Guide
Brought to you by
TM
Table of Contents
Why are you here?
3
Which race is for you?
4
What to wear and pack?
10
Frequently asked questions
12
Training & obstacle tips
13
• Endurance
• Balance & Agility
• Core Strength
• Upper Body
• Mental
3
WHY ARE YOU HERE?
You’re a 36-year-old mother of two who was wrangled by her co-workers
to join their mud race team and you’re asking yourself that exact question,
“WHY AM I HERE?!” Or, maybe you’re a 24-year-old in solid shape looking to
tackle your 3rd adventure race but wanting to kick it up a notch.
No matter your current physical endurance, past
experience or obstacle race knowledge, our X3
Sports Adventure Race guide will help build your
confidence, coach you on how to train, and prepare
you for race day, setting you up for success before
your next, or maybe even first, race.
4
WHICH RACE IS FOR YOU?
Whether you’re ready to jump into an adventure
race with two feet or you have a little voice in the
back of your head still saying, “this shit sounds
crazy!,” let us help you decide which race is for you.
With different course lengths and degrees of
difficulty, picking the right race is the first step
to having an awesome adventure race experience.
The following races are among the most popular
options whether you’re looking for beginner
friendly or to push it to the next level.
5
WHICH RACE IS FOR YOU?
At a Glance
RACE NAME
RACE DISTANCE
NUMBER OF
OBSTACLES
COST
FITNESS RATING
(OUT OF 10)
5K (3.1 Miles)
15 - 25+ Miles
10 - 12 Miles
5 - 7 Miles
10+
15 - 25+
25+
25
$65 - $100
$45 - $100
$90 - $200
$59 - $89
4 -8
8
6-7
4
(Depending on race)
These four races differ in many ways, including distance, obstacles and more. However, quick stats alone
don’t tell a full story about what makes each of these events unique. If all you care about is running a bit
and occasionally jumping over a wall or two, then go outside and find a park. But if you want a ridiculously
awesome rush, keep reading.
6
WHICH RACE IS FOR YOU?
Race Summaries
Touting ropes, walls and water, The Warrior Dash
is a fun & challenging course for those looking to
dip their feet into the world of obstacle races.
The race combines varying heights of wall
obstacles, mud mounds, cargo rope climbs and
water obstacles of all kinds, all with the intent
to challenge the every day person while allowing
participants of all ages to have fun. You don’t simply
run through the Warrior Dash, you conquer it.
If you are a first timer or someone skeptical if these
crazy races are for you, then the Warrior Dash is
a great introduction. No, it’s not the Color Run or a
stroll through the park; however, it will test you just
enough so when your muscles begin to recoup a
week later, you’ll be craving your next race.
7
WHICH RACE IS FOR YOU?
Race Summaries
With three different Spartan Race options, there’s
sure to be a perfect option for just about anybody.
Whether you’ve gathered a group of friends to
compete together or you’re conquering the course
on your own, the Spartan races will stretch you to
the limits.
Like many of the other obstacle races, a Spartan
Race consists of fire, water, mud and plenty of
cargo nets.
Be warned. While some courses allow you to skip
obstacles if you’re too tired or think you can’t tackle
them, skipping a Spartan obstacle may land you
with a punishment of 30 burpees or more, and no,
you can’t skip those too.
• The 3+ miles Spartan Sprint course is perfect for
everyone from beginners to seasoned athletes.
Featuring 15+ obstacles, this race is also great
for groups.
• The middle child of the Spartan family, Spartan
Super features 8+ miles of more than 20
obstacles, testing your physical and mental
toughness throughout. Have a couple races
under your belt and think it’s time to step up to
the next challenge? Grab your running shoes
and sign yourself up for the Spartan Super!
• Are you a beast? No seriously, we need to know.
Because the toughest of the Spartan races
(Spartan Beast) showcases a grueling 12+ mile
course, littered with more than 25 obstacles
sure to strip you of your excuses and pride
along the way.
8
WHICH RACE IS FOR YOU?
Race Summaries
When imagining what a Tough Mudder is like,
think about an American Ninja Warrior course
that’s (slightly) toned down. There’s fire. There’s
water. There’s electric currents. And oh yeah,
there’s a shit ton of mud.
The Tough Mudder course is not a race created
for beginners or those looking for a dirty stroll
through the park. If you’re the friend who tends to
suggest things that might end with a trip to the
ER, do yourself a favor and google “Tough Mudder
Reviews”. You know this race is for you when
the first article begins with “Is the Tough Mudder
Too Dangerous?”
Prepare yourself; this race will test your endurance,
strength and mental toughness, from start to finish.
However, for those physically fit for the challenge,
it will also leave you with the ultimate thrill when
you finish.
9
WHICH RACE IS FOR YOU?
Race Summaries
Does the distance of the Tough Mudder intimidate
you? Wish the Warrior Dash obstacles were bigger
and more challenging? Well, if Tough Mudder
and Warrior Dash had a child, it would be the
Savage Race.
Similar to Goldilocks and the Three Bears, this race
is not too long and not too short. For many, it’s just
right. Obstacles range from “Big Ass Cargo Nets”,
a “Shriveled Richard” and even the “Nut Smasher”.
Racers beware, this race is no joke. Yeah, you’ll
probably walk away from this race with a gnarly
scar or two, but you’ll also be a badass.
10
WHAT TO WEAR
First and foremost, don’t wear anything that you
wouldn’t mind leaving behind at the bottom of
a mud pit. When you’re flying down a 40-foot slide
and into a dark abyss of mud, smart watches and
$300 sunglasses tend to have a mind of their own.
As for your clothes, comfortable, synthetic or
natural fabrics are recommended. Compression
shorts will do wonders for holding everything
together and keeping you as “dry” as possible.
DO NOT wear cotton materials, as they tend to
soak up the water and mud throughout your race,
weighing you down. Lightweight, stretchy & quickdrying fabrics can breathe, wick away sweat, and
make you more aerodynamic as you show the rest
of the racers how things are done.
Typical running shoes are recommended; cleats
are not. You’re not playing center field for the
Atlanta Braves, so leave your little league cleats
in the closet and lace up your most comfortable
running shoes.
As for your socks, DO NOT wear knee high socks.
Unless you’re into running with what feels like
ankle weights, leave the knee-highs at home and
bring a pair of ankle length running socks. No, not
the “no-show” socks, but the version that rises
just above the top of your running shoes. And, like
previously stated, leave the cotton socks on the
shelf and buy a pair of compression or athletic
socks. Cotton + Water = Blisters.
Gloves are a topic of debate for many race veterans.
Some swear by them and others would argue you
should go gloveless, allowing you to dry faster from
obstacle to obstacle.
Lastly, plenty of races welcome wacky and creative
outfits. From superheroes and ballerinas to army
fatigue, if you’re running with a group of friends,
have fun! Pick a theme and go crazy. Who says that
Halloween is the only time you can look like a fool?!
11
WHAT TO PACK
Don’t get caught looking like a rookie. Pack the right gear and all you’ll have to focus on is how to crush
the course.
Your race bib and pins
Yeah, we thought this was a given as well.
However, everyone knows “that guy” who shows
up at the concert and left the tickets at home.
Towel(s)
When you cross the finish line, have an ice cold beer
(or three) and you’re finally ready to call it a day,
that dried mud all over you won’t feel like a day at
the spa. Do yourself a favor and bring a stack of
your mom’s old towels and wipe yourself down.
A towel can also become an impromptu changing
room with the help of a few good friends.
Change of Clothes
Unless you have a badass jeep with no doors to
ride home, bring a clean change of clothes.
The mud was fun, but digging it out of your seats
won’t be as exhilirating
•
•
•
•
•
Shirt
Pants/Shorts
Underwear
Socks
Shoes
Garbage Bag (For your dirty clothes)
Money
Cash is best. Some races will accept credit cards
and there are usually ATMs on site, but no
guarantees.
ID:
You’ll need your ID to enter the race and pick up
your race packet. And you’ll definitely need it for the
well deserved beer afterwards.
12
FAQ’s
CAN I REALLY FINISH ONE OF THESE
CRAZY ASS THINGS?
Each of these races is designed to test your
physical but, most importantly, mental ability.
Yes, pre-race training is needed, but being
a Greek God isn’t a requirement. WILL I BE ABLE TO WASH OFF?
Some races offer large bodies of water to jump
in, swish around and de-mud. Others may offer a
shower for a slight up-charge. Bring along an extra
Andrew Jackson and your favorite Axe bodywash
to get all squeaky clean.
WHAT DO I WEAR?
If you really asked this, turn back a few pages...
we already hit that.
CAN I RUN WITH A GROUP?
Almost all races allow participants to run with a
group. However, the more challenging the course,
the more difficult it will be to keep your group
together. So yes, guilt trip your friends into
signing up. But don’t be surprised if you lose
a few throughout the course.
SHOULD I DUCT TAPE MY SHOES/SOCKS?
Duct taping is a conversation point among
veterans. Although some swear by the silver
stuff, we don’t recommend it for everyone.
Taping is an art, and you’re probably no Picasso.
Many wrap too tight and don’t realize it until
mid-race, then spend 20 minutes trying to rip
the shit off. Instead, double knot your laces and
tuck them into your shoes.
DONATE WHAT?
At the finish line, many events will have a donation
pile where racers can throw off their shoes to be
donated for the less fortunate. Before you hit that
point, know what you’re going to do. Are your
mud-soaked Asics going home or finding their
way to someone without soles?
HOW MUDDY WILL I ACTUALLY GET?
Did you really ask this? If so, plant some flowers
or super size a #1 meal because this type of activity
is too much for you. Yes, you’re going to get muddy!
How muddy? Pretty damn muddy.
WHICH WAVE DO I SIGN UP FOR?
Many races have “heats” or “waves” which are
different start times throughout the day. Many
competitive runners opt for early when the
course is at its best.
WHAT HAPPENS IF I CAN’T COMPLETE AN
OBSTACLE?
Many races allow runners to go around
obstacles after failed attempts. However,
some events penalize the runner, forcing them
to do an additional exercise. A skipped obstacle
in a Spartan race can land participants a penalty
of up to 30 burpees.
CAN I PARTICIPATE IF I HAVE A DISABILITY?
For any specific questions regarding participants
with disabilities, please contact your race directly.
13
Training & Obstacle Tips
“When you’re doing a mud
run, you don’t get to rest;
when you feel exhausted
and think you are about
to break, you have to find
that energy to help you
cross the finish line.
Fast Track teaches your
body to keep going. Just
when you think you get
a break, the instructor
will make you do sprints
or run 4 laps outside.
It is non-stop training.”
Silvia Garcia
14
Training & Obstacle Tips
Endurance
Cargo nets, 8-foot walls, and mud-littered courses
will push your body to the limit. Your endurance
level can either make or break you, and you don’t
want to be “that” guy sitting on the side of the race,
head between his knees, proving to everyone what
he ate for dinner the night before.
Endurance Obstacles
The Entire Damn Course
At no point during an obstacle race will you think,
“Man, having built up my endurance isn’t really
doing too much for me here.” It doesn’t matter the
obstacle or distance, mud or water, you’re going
to get your ass kicked.
Mud Running
Typically at sporting events, when it starts
raining, they stop playing. These crazy ass
people intentionally add water. And why?
Because they can.
Swimming
Many courses have bodies of water, large, small,
and even filled with ice. As you make your way
through the race, crossing these obstacles can
become more than simply walking through
a kiddy pool.
Endurance Training Tips & Tricks
Reduce rest time between sets to push your body
and build endurance. Many rest for as long as 90
seconds between sets. Instead, move from station
to station, only stopping as absolutely necessary.
Choose compound exercises over isolated lifts.
Nearly every obstacle will require you to use
different muscle sets. Training with the intent of
engaging multiple muscle sets at a time will initiate
muscle memory.
At X3 Sports, our trainers tailor sessions to you.
Our Fast Track class teaches resistance training on
runs using sled work and bungee cords, mimicking
mid-race effects in a safe environment.
Race Day Advice
It’s easy to over-do it early in the race, leaving you
to struggle to complete the rest of the course. Keep
a steady pace to maintain energy until you cross
the finish line.
The majority of your time will be spent running.
To maximize endurance, check your form and run
with correct posture. Like a car, you won’t run long
with a broken part.
15
Training & Obstacle Tips
Balance & Agility
Typically, when someone is preparing for a race, balance and agility are not points of emphasis. However,
these races don’t look like your high school track, and when you’re tip-toeing a 2x4 over an enormous pit
of ice water, you’ll need to channel you’re inner gymnast and pray that you’ll wow the judges.
Balance & Agility Obstacles:
Tough Mudder’s “Island Hopping”
This obstacle pits a river between you and the
other side of the course. To cross, you must jump
from raft to raft, trying your hardest to balance
yourself with each leap.
Warrior Dash’s “Goliath”
It’s you, a platform and 20 feet of 2x4 between
you and the other side of this obstacle. Just put
one foot in front of the other and pray that you
don’t have a miss-step, sending you to the
muddy water 10 feet below.
Spartan Race’s “Stump Balance”
Imagine a small forest of trees, all roughly 2-3
feet apart. Now, what if one were to cut down
each tree, leaving only 16 inches of the stump.
You must leap from stump to stump, leaving
little room between you and a nasty shin gash.
Savage Race’s “Nut Smasher”
Because some think that the width of a 2x4 is just
too generous, this obstacle asks you to cross a
river of water, balancing yourself on a thin board of
wood. Channeling every ounce of balancing ability,
you can imagine why this obstacle got its name.
Balance Training … Whatcha Got?
Practice one-leg exercises. All you’ll need is
an un-stable surface like a pillow. Stand on the
surface, slowly lifting one leg, bend your knee,
and hold for 10 seconds. As leg strength builds,
increase the time spent holding each position
and add weights.
At X3 Sports, we use tall ladder drills to teach
proper footwork and prepare you for anything
these races will throw at you.
Race Day Advice
Don’t fall into the trap of looking ahead as you’ll
likely take a misstep, ending up on your ass. Take
your time and focus on what’s in front of you.
When walking across a balance beam obstacle:
• Step one foot after another, with your back
heel touching the tips of your toes.
• Extend your arms straight out to the side,
similar to the wings of a plane.
• Keep your lower half tight, flexing your muscles
and decreasing the frequency of shakiness.
“I take Fast Track with the group of friends I’ll be running with.
Training together and creating a bond is essential to helping
each other during the race.”
Dan Smith
16
Training & Obstacle Tips
Core Strength
Yeah, you’ve probably heard of “core strength,”
but many think it simply means you have a killer
6-pack. Now, yes, abs are a large part of your core,
but there’s a lot more too. The stronger the core,
the more likely you’ll be to whip that race’s ass.
Core Strength Obstacles:
Tough Mudder’s “Hangin’ Tough”
Boasting the lowest completion percentage of
all Tough Mudder obstacles, these rings are one
tough cookie. Making like a monkey, you’ll swing
from ring to ring across the mud-river.
Warrior Dash’s “Pipeline”
Entering a cylinder shaped cargo netting on your
back and head first, you’ll maneuver backwards
through 20 feet of netting using every ounce of
core strength you can muster.
Savage Race’s “Mud N’ Guts”
With barbed wire 12 – 18 inches above the
mud-soaked ground, you’ll channel your inner
military movie and army crawl the length of the
field, making sure not to clip your head or back
on the sharp prongs above.
Spartan Race’s “Tyrolean Traverse”
Most obstacles over water allow the racer to stay
dry if completed. Not the Tyrolean Traverse. You
must hang on like a sloth to a simple rope draped
across a body of water and make your way
to the other side. Once there, you’ll ring the
bell and down you’ll go into the water.
“X3 helped me realize
no obstacle or goal is too big
and obstacles at a mud run or
in life are simply challenges
to become better.”
Kim Blair
Get Your Core Ready
Googling “core workout” can either give you great
ideas or a big ole headache as you filter though
the endless options. If you’re in the latter camp,
keep it simple by creating a routine, mixing and
matching workouts like crunches, mason twists,
and planks so as to not do the same exercises
each time. This will help to mix things up while
preparing your body with full core body prep.
In addition to your at home training, X3 Sports’
Fast Track training is a unique mixture of cardio
& resistance training, designed to improve your
overall body & core strength.
Race Day Advice
Throughout your adventure race, your core
strength will be closely tied to your overall level
of endurance. Your core is like the glue that holds
you together. Therefore, once your core goes,
so does the rest of your strength. Be patient and
don’t over-exert yourself too soon.
Take your time and don’t rush. This is especially
important when maneuvering across a rope
(Tyrolean Traverse) or swinging from ring to ring
(Hangin’ Tough). Rushing only leads to mistakes
and will cause you to expend more energy.
17
Training & Obstacle Tips
Upper-Body Strength
When surveying many adventure courses, your
upper body strength will almost always be key
to success. Unless you’re a circus cat and plan to
leap your way over the 8-foot walls, building your
upper body strength is not just suggested but
mandatory.
Upper-Body Strength Obstacles:
Tough Mudder’s “Funky Monkey”
Monkey bars were fun when we were 12 and on
the school playground. But, when the bars are at
an incline and thoroughly greased up with plenty
of mud, your hands will be looking for help and
your arms will be burning for days.
Savage Race’s “Colossus”
Are you stubborn as hell and want to finish
without help from anyone else? Perfect, we can’t
wait to watch you fail. Savage Race’s Colossus is
the tallest obstacle in racing and demands you get
help from racers around you.
Warrior Dash’s “Great Warrior Wall”
It’s an 8-foot wall, a rope and a whole bunch of
failed attempts. Bring back the bad PE memories
from grade school and ice your knees; you’re
gonna need it.
Spartan Race’s “Dip Walk”
Yeah, you guessed it. This obstacle is 25 feet of
straight upper-body hell! Make your way down
the piping as your arms scream for help.
Find a Bar & Get to Work
Upper body training for your next race can be
summarized by grabbing a bar and getting started.
Dips, pulls ups and pushups are just the tip of the
iceberg when you begin your training. As many
of your obstacles will involve a wall of some sort,
becoming a pull-up master will make your race day
a whole lot easier.
Race Day Advice
When faced with monkey bars, swing your legs
and feet to propel forward and to the next arm
of the ladder. Keep your arms at a 90-degree
angle, putting less stress on your joints and
prolonging your energy.
18
Training & Obstacle Tips
Mental Strength
We cannot over-emphasize the importance of
mental strength when preparing for your race.
If this is your first, train with a friend who has
a few races under their belt. Don’t have friends
who’ve run an adventure race? Make one at X3
Sports, and we guarantee you won’t regret it!
Mental Strength Obstacles:
That Wall That’s Too Tall
What do you mean by “that wall that’s too tall”?
At a point in your race, you’ll stand face-to-face
with your next wall obstacle, and the only thought
running through your head will be, “a 12 foot wall,
without a rope. WTH?!”
The Annoying Side Cramp
You’ve conquered your first obstacles and then it
hits you… a cramp. There’s no rest stop to pull up
to, no bench to take a breather on; it’s just you
and the radiating pain. You can give in OR keep
moving. What will you do?
Those Four Dreaded Words
Everyone thinks it, but every racer will tell you
never to say them... “I can’t do it!” Four words that
separate winners and losers. It’s those words that
define crossing the finish line or crawling home. “PT forces me out of
my comfort zone, which
helps me overcome any
crazy obstacle.”
John Sutton
Train Your Brain
Do your research and know what you’re
getting into. Sure, you can’t scope out the course
a month prior but research previous races. Look
at the obstacles your race typically prepares.
Understanding what you’re about to tackle is
the first step to preparing mentally.
Push yourself during your training sessions.
It’s easy to go until you feel tired or weak and
then grab a bench. But, when you’re mid-race
and exhausted, there’s nowhere to go but
forward. Learn the difference between how far
you mentally feel you can go and how far you
can stretch yourself physically.
Race Day Advice
Stay focused on what’s next. Understand you
can’t leap over the next three obstacles without
first tackling the one in front of you. Take each
challenge one step at a time and keep moving.
Run with a group. When race day comes and you
feel like you need to take a knee, you’ll be glad
you have someone by your side to motivate you
to keep going. Understand what you control and what you don’t.
Many racers are frustrated over course conditions,
other racers or the weather. On race day, there is
no room to worry about things out of your control.
TM
www.x3sports.com
LOCATIONS
INMAN PARK ATLANTA
240 N. Highland Ave Suite B2
Atlanta, GA 30307
678-903-0100 Ext 2
MARIETTA
2343 Windy Hill Road
Marietta, GA 30067
678-903-0100 Ext 1
WEST MIDTOWN ATLANTA
1092 Huff Road NW
Atlanta, GA 30318
678-903-0100 Ext 3