I've not done one but know many who have. Basically- lots of running- go do the par course like at Duessen. Lots of chin ups and climbing- especially on wet and slippery surfaces. No training for getting electrocuted - just can't train for that
NOW here's why I haven't done one
1) huge fear of getting electrocuted- I've been shocked before and no amount of money nor love will get me to crawl through a wet area with dangling wires- sorry- nope!
2)- one acquaintance broke and ankle running through the mud
3) one friend tore his meniscus and ACL. The meniscus tear came from running through the mud pit and ACL he tore when he jumped down after scaling a wall. Took him 10 months to recover from surgery. He said he'd never do a run like that again- BUT I'm proud of him- he's competing in the Ironman in CO this weekend.
Good luck! 4951