Do Big Things Coaching
This is a 12 week OCR Short Course Prep program. Great for those being introduced to OCR or deconditioned athletes looking to get back in to the swing of racing!
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Run
1 x 30:00
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Air Squat
4 x 25
B2
Bulgarian Split Squat
4 x 15
C1
Lateral Lunge
4 x 15
C2
Calf Raise
4 x 25
D1
Squat Jump
4 x 10
D2
Mountain Climber
4 x 45
FINISHER // AMRAP 10 min
E
In 10 minutes, complete as many rounds as possible of: 10 Close Grip Push-ups 15 Air Squats 20 Burpees 25 Mountain Climbers (each leg!) Track how many rounds you got!
A
Run
1 x 45:00
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Push-Up
5 x 10
B2
Shoulder Taps
5 x 10
B3
Bench Dips
5 x 10
C1
Walking Plank
3 x 0:30
C2
Side Plank On Hand
3 x 30
C3
Bear Crawl
3 x 30
FINISHER // AMRAP 7 min
D
In 7 minutes, complete as many rounds as possible of: 15 Bench Dips 15 Bench Jumps (or Tuck Jumps) 15 Burpees 15 Leg Lowers Track how many rounds you got!
E
Biking
1 x 30:00
A1
Toe Touch to Overhead Squat
2 x 30
A2
Cook Hip Lift
2 x 30
A3
Shoulder T
2 x 30
A4
Quadruped Wrist Rock
2 x 30
A5
T-Spine Reach
2 x 30
A6
Single Leg Lowering
2 x 30
A7
Banded Ankle Dorsiflexion Mobilization
2 x 30
B1
Kneeling Hip Flexor Stretch
4 x 30
B2
Hamstring Rope Stretch
4 x 30
B3
Lat & Pec Stretch
4 x 30
B4
4-Way/ Manual Neck
4 x 30
B5
Foam Roll
4 x 1:00
A
Run
1 x 45:00
