SURVIVAL

GUIDEThe Sussex Obstacle Dash Survival Guide is your step by step guide to the main perils of The S.O.D.

Both the 5 km and 10 km races will negotiate the following obstacles and forewarned is forearmed. Our guide describes some of the main features of the challenges involved and has descriptions, training tips and exercise benefits. These may help in your training and mental preparation for The S.O.D.

The S.O.D Survival Guide is your friend and you should always listen to your friends. Use this simple guideto prepare your muscles in the gym or run through mental images of yourself effortlessly clearing theobstacles. If you teach yourself the ways of The S.O.D it shouldn’t give you a big bite on the bottom.

FeaturesA 1.5 metre high log hurdle followed by a 1.5 metre drop in to firm sand.

The Sloosh

Training BenefitsConfidence, judgment and landing skills.

TipsUse your upper body stability to get you over the log. The drop is further than you think so get your centre of gravity low early and bend your knees for landing. The weight-to-sand ratio is important here so skip the burgers for a few weeks before the race.

TipsPractice filling your bath with ice and submerge yourself into it for 10 second intervals. Gradually build up the amount of intervals so The Sloosh doesn’t make you scream for your Mommy just after the race start.

Training BenefitsWading skills and lower body strength.

FeaturesAfter an initial warm up run you will meet The Sloosh. A 20 metre pool of water to get you wet at the start.

The Drop

FeaturesA combined 1 metre high obstacle and a 2 metre drop into swamp water.

Training BenefitsClimbing skills, landing skills and tolerance to green swamp water.

TipsThe Dunker is one of the hardest obstacles on the course. You can climb over the barrel and get yorself closer to the water before jumping. Bend your legs on landing but do not drink the water because it is swamp water and it just isnt made for drinking. Leave your drinking for the celebratory banana dachary in the pub afterwards.

FeaturesThe Pipe is a big wooden roller which is immediately folowed by a 1m wide metre drain which you need to hurdle. The Pipe is after a sharp left so it creeps up on you.

Training BenefitsLower body strength and hurdling skills.

TipsMake sure you can hurdle a reasonable distance as climbing into and out of the drain will lose you valuable time . The Drain is immediatley after The Pipe so stay awake or The Drain will drain your energy like a....errr well a drain.

FeaturesStraight after The Pipe you will get a burning sensation in your legs as you attack a 20 metre sharp shock that is The Quarry. The picture to the left does not do it justice but the incline is severe.

Training BenefitsQuadriceps and inner core strength. Mountain climbing. Inner mental strength.

TipsIf you can scale Mount Everest before the race then it would help. Your local gym will not have a machine that replicates this bad boy so just pray your legs and arms are strong enough. 1 million squat thrusts each night would also help in your training plan.

The Zig Zag

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FeaturesA 50 metre weave through trees may sound easy but don’t underestimate The Zig Zag.

Training BenefitsMulti-directional movement, agility, coordination, concentration and speed.

TipsKeep your focus here or you could end up going the wrong way. The Zig Zag is like life. You just have to stay in the right direction.

The Pipe

Dunker

The Quarry

For those of you who are extremely mentally unwell and have entered the 10 km race then the good news is you have to do it all again on a second lap.

Keep The Sussex Obstacle Dash Survival Guide under your pillow. When you wake during the night in a cold sweat this guide is your night nurse. Check out the Sussex Obstacle Dash interactive course map.

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SURVIVAL

GUIDEBe careful out there!

sussexobstacledash.co.uk

FeaturesA hurdle followed by another water submerge of 15 metres length. The Backwash is exaclty what it says on the tin: ‘a wash on the back straight’.

Training BenefitsLeg Power. Wading Skills. Shallow Water Technique. Horse impressionism.

TipsUse good hurdling skills on the approach . You will be quicker if your legs are above the water. The problem is the most efficient running technique in shallow water makes you run like an idiot. Just remember running like an idiot is temporary but glory is forever.

The Backwash

FeaturesThe Hump is a 7 metre high bulge in the ground which needs to be treated with respect. It is short but it will let you know it is there.

Training BenefitsAgility, Upper Back and Leg Strength.

TipsYou hate your partner getting the hump. This little beauty is just the same. The S.O.D gives you The Hump just when you don’t need it. It lies in wait around 3.5km into the race. It may only be a few metres high but is as sharp as a mouldy grapefruit. Leaving something spare for this bit of the race is a good idea so you don’t get HUMPED.

FeaturesIf you were not dirty enough you will be after The Grim Roper as you have to hit the floor and crawl like an earwig. Speaks for itself really.

Training BenefitsChest, Shoulder, neck and arm strength.

TipsStay low so you do not get caught in the rope. Pick a good line so you do not get tangled with somebody else. Look after your crown jewels or any other valuables you may be carrying.

The Grim Roper

The Hump