Group Warmup Session

A steadier start before the first wall

The group warm up session is built for participants who want clear, practical preparation before the start horn. It is not a hard training class and it is not a competition on its own. It is a guided pre-race routine that helps loosen joints, wake up muscles and settle nerves before people head into running, crawling, climbing, lifting and carrying. In the Magaliesberg terrain, with uneven ground, dust, heat and early starts, that preparation makes a real difference.

We keep the pace controlled and use movements that suit mixed groups. That means your office team, fitness group or friends travelling in from Johannesburg, Pretoria, Durban, Cape Town or Bloemfontein can all take part without feeling left behind. The focus is on getting the body ready, not tiring anyone out before the event.

• Joint mobility for ankles, knees, hips, shoulders and wrists
• Light cardio to lift heart rate in a gradual way
• Activation drills for legs, core and upper body
• Movement cues for climbing, grip work and body control

What the warm up covers on the ground

Every session is adjusted to the course plan and the group size. We normally begin with a short team gathering, then move through mobility and activation in a sequence that makes sense for obstacle racing. Participants are shown how to move with better control on uneven footing, how to brace when carrying load and how to switch on the muscles that support balance and grip.

For corporate teams, we can keep the tone calm and organised so nobody feels pushed too hard. For competitive groups, we can add a slightly sharper pace, but still keep it safe and manageable. The point is to leave people warm, alert and ready for the start line, not gasping before they even begin.

• Dynamic stretches instead of long holds before the race
• Short sprint prep where suitable, with clear spacing
• Team movement patterns for coordinated starts
• Breathing reminders for nerves, heat and early exertion

We also make space for practical reminders such as where to leave bags, how to move near the start area and what to expect once the race begins.

How the session is put together

Our process starts once your entry group is confirmed. We look at the number of participants, the age mix, the event format and the likely conditions at the venue. Hekpoort mornings can be cool, then warm up quickly, while other days bring wind or dust across the course. We shape the warm up around that reality rather than using a one-size-fits-all routine.

If your team has first-time racers, we include simpler movement cues and easier progressions. If your group has regular trail runners or gym members, we can move through a firmer activation set. The session is led in a way that helps participants understand what they are doing and why it matters before they take on obstacles that demand balance, grip and stamina.

• Pre-session check on group size and expected start time
• Brief outline of the warm up flow
• Clear movement demonstrations with options for beginners
• Short wrap-up before participants move to the start area

Timing, turnaround and event-day flow

Turnaround depends on your booking, the venue layout and how many people are in the group. For smaller teams, the warm up can be kept tight and efficient. For larger corporate entries or mixed visitor groups, we allow a bit more time so the pace stays orderly and nobody is rushed. We aim to slot the session in close enough to the start so bodies stay warm, but with enough breathing room for final checks.

Because obstacle events can shift with weather, course movement and safety instructions, our team works with your start sequence on the day. If the field is busy, we keep the group compact. If there is more space, we can spread out and use clearer lanes for movement. The session is meant to fit into the event without causing hold-ups.

• Smaller groups: shorter, more direct warm up flow
• Larger groups: staged movement so everyone gets space
• Flexible pacing for heat, wind or cooler mornings
• Clear handover once participants are ready for the start area

Most groups appreciate that this support removes guesswork. People know where to stand, when to move and how to get themselves ready without wasting energy.

Pricing that fits the job size

We price group warm up support according to the size of the team, the venue setup and the amount of coordination needed. A small group with a straightforward start area will need less input than a large corporate entry with multiple heats, mixed fitness levels and added briefing time. That is why we prefer to quote on the actual booking details instead of using one flat figure for everyone.

The pricing approach is practical. You get a clear cost for the support requested, whether the warm up stands alone or forms part of a wider event package that includes team registration help, waiver coordination, safety briefing groups or onsite team check in. If your group is travelling in from Krugersdorp, Rustenburg, Potchefstroom or Pretoria, we can factor in the logistics tied to the venue and timing.

• Quoted by group size and event setup
• Adjusted for corporate or mixed participant groups
• Can be paired with other entry support services
• No unnecessary extras added to the bill

We keep the cost structure straightforward so organisers can plan properly before race day.

What happens after the warm up

Once the session ends, participants move with a better sense of what their bodies are ready for. We often give a few quick aftercare pointers focused on the next stage of the event rather than long recovery routines. That may include reminders to sip water, check laces, keep moving lightly if there is a delay and use the recovery area guidance provided by the event team.

If your group includes people who are unsure about joining a hard physical event, we suggest they check with a doctor before taking part in strenuous exercise. That is a sensible step for anyone with a health concern, old injury or recent illness. We do not give personal medical advice, but we do help participants understand the physical demands of the race so they can make informed decisions.

• Light movement advice after the warm up if waiting at the start
• Hydration reminders for heat and altitude changes
• Practical tips for staying calm before the first obstacle
• Clear direction back to the team area or start marshals

Our team also stays alert to any safety notes raised during the briefing process, so the warm up fits neatly into the wider event plan.