1 Body OCR - SGX Workout: Training by Derek Miller in TrainHeroic

1 Body OCR

Obstacle Course Racing
Coach
Derek Miller

12 week SGX Training divided into 3 phases.

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
A Warmup

A

High Knees In Place

1 x 0:30

B

Jumping Jacks

1 x 0:30

C

Walking Lunges

3 x 10

D

Straight Leg Sit Ups

3 x 10

E

YTW

2 x 5

Sunday
Circuit A

Circuit

A

Bear Crawl - 3 sets at 10 meters each. Glute Bridge - 3 sets of 10 reps with a 2/2/2 tempo (2 seconds to raise, 2 second hold, 2 seconds to lower) Dumbell 3-way Raise - 3 sets of 9 reps (3 reps of each way: Front, Side, Bent arm hinge at elbow)

Sunday
Circuit B

Circuit

A

2 point lateral shuffle - 3 sets at 10 meters each Banded walk - 3 sets at 10 meters each Plank - 3 sets at 30 seconds each

Sunday
Circuit C

Circuit

A

Crab Walk - 3 sets at 10 meters each Air Squats - 3 sets of 10 reps Side Plank - 4 sets of 30 seconds (2 rounds on each side)

Sunday
Cooldown

A

Lat & Pec Stretch

2 x 0:15

B

Butterfly Stretch

2 x 0:15

C

T-Spine Reach

2 x 0:15

D

Quad Stretch

2 x 0:15

E

Child Pose

2 x 0:15

Tuesday
SGX Week 1

A

High Knees In Place

1 x 0:30

B

Jumping Jacks

1 x 0:30

C

Walking Lunges

3 x 10

D

Straight Leg Sit Ups

3 x 10

E

YTW

2 x 5

Tuesday
Circuit A

Circuit

A

Bear Crawl - 3 sets at 10 meters each. Glute Bridge - 3 sets of 10 reps with a 2/2/2 tempo (2 seconds to raise, 2 second hold, 2 seconds to lower) Dumbell 3-way Raise - 3 sets of 9 reps (3 reps of each way: Front, Side, Bent arm hinge at elbow)

Tuesday
Circuit B

Circuit

A

2 point lateral shuffle - 3 sets at 10 meters each Banded walk - 3 sets at 10 meters each Plank - 3 sets at 30 seconds each

Tuesday
Circuit C

Circuit

A

Crab Walk - 3 sets at 10 meters each Air Squats - 3 sets of 10 reps Side Plank - 4 sets of 30 seconds (2 rounds on each side)

Tuesday
Cooldown

A

Lat & Pec Stretch

2 x 0:15

B

Butterfly Stretch

2 x 0:15

C

T-Spine Reach

2 x 0:15

D

Quad Stretch

2 x 0:15

E

Child Pose

2 x 0:15

Thursday
Circuit C

Circuit

A

Crab Walk - 3 sets at 10 meters each Air Squats - 3 sets of 10 reps Side Plank - 4 sets of 30 seconds (2 rounds on each side)

Thursday
Circuit B

Circuit

A

2 point lateral shuffle - 3 sets at 10 meters each Banded walk - 3 sets at 10 meters each Plank - 3 sets at 30 seconds each

Thursday
Circuit A

Circuit

A

Bear Crawl - 3 sets at 10 meters each. Glute Bridge - 3 sets of 10 reps with a 2/2/2 tempo (2 seconds to raise, 2 second hold, 2 seconds to lower) Dumbell 3-way Raise - 3 sets of 9 reps (3 reps of each way: Front, Side, Bent arm hinge at elbow)

Thursday
Cooldown

A

Lat & Pec Stretch

2 x 0:15

B

Butterfly Stretch

2 x 0:15

C

T-Spine Reach

2 x 0:15

D

Quad Stretch

2 x 0:15

E

Child Pose

2 x 0:15

Thursday
SGX Week 1

A

High Knees In Place

1 x 0:30

B

Jumping Jacks

1 x 0:30

C

Walking Lunges

3 x 10

D

Straight Leg Sit Ups

3 x 10

E

YTW

2 x 5

Coach
coach-avatar Derek Miller

1 Body OCR - SGX Workout