1 Body OCR
Obstacle Course Racing12 week OCR Training divided into 3 phases.
Phase 1 - Body Weight Movements, minimal resistance
Phase 2 - Incorporating Resistance
Phase 3 - Develop more power to overcome obstacles
Features3 sessions per week
Must use App app to view and log training
Program Training
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
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)
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
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)
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
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
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)
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
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)
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
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)
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
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)
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
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
