Coach

Derek Miller

12 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

3 sessions per week

Must use App app to view and log training

Program Training

Equipment

Recommended

Dumbbells

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
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

Circuit

A

Tuesday
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 B

Circuit

A

Tuesday
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 C

Circuit

A

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
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 C

Circuit

A

Thursday
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 B

Circuit

A

Thursday
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

Circuit

A

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

The App

Coaching Tools

Training Plans

Blog

Manage My Subscriptions

Sell in the Marketplace

Help

Logout