“Ninja Warrior” is a competition where athletes compete by traversing four separate obstacle courses. This isn’t like the popular show “Wipe Out” where your average Americans bounce around an obstacle course until they slip a disc in their back. This is a serious international competition that draws athletes from all over the world. The United States holds its own version. Athletes qualify for the finals by competing in a show called “American Ninja Warrior.” The obstacle courses are difficult, but here are five workouts that can help you win.

These are times exercises. Do as many reps as you can for 40 seconds and follow that by 20 seconds of rest. Repeat this three to five times to complete the set.


Grip-Changing Chin Up

Do a normal pull up with your hands facing away from your body. When you come back down, flip your right hand over so it’s now facing you. Do another pull up. Come back down and flip your left hand and do another one. Keep doing pull ups with your hands doing the dance every time you lower yourself.


TRX Jump Squat and Pull

Anchor some TRX suspension straps to the top of a pull up sled. The handles should hang about four feet off the floor. Get down into a squat position while holding the straps then jump explosively. As you jump you want to pull yourself up with the straps for extra height. Repeat when you hit the floor.


Lateral Hop and Stop

Stand with your feet shoulder-width apart. Bend down on your left leg and throw your right foot off the floor behind your left leg. Bound with your hip muscle off your left leg and land on your right foot. Let the momentum carry your left foot behind your right leg, bound back and repeat.

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Spiderman Pushup

Do a normal push up, except when you start to lower your body lift your right leg. Try to touch your knee to your right elbow. You should look like a dog peeing on a fire hydrant. Come back up, return your right leg, go back down and do that motion with your left. Keep switching on every rep.


Inverted Row

Get a bar or those TRX straps and secure them at about waist height. Lay on the ground with your feet together and line the bar up with your shoulders. Grab the bar with a shoulder-width grip and raise your straightened body off the ground. Pull your chin to the bar, lower yourself and repeat.