Reinforced OCR Training Group: Training by Rich Ryan in TrainHeroic

Reinforced OCR Training Group

Reinforced Running

Obstacle Course Racing, Endurance
Coach
Rich Ryan

Get Stronger and Faster for your next OCR event.

Reinforced OCR Training Group will help you know what to do improve your fitness for your next obstacle course race. The program gives you access progressive training 7-days a week including running, compromised running, and strength workouts.

Plus you gain access to a library of training plans so you can customize your training for your next race.

The hardest part of OCR is balancing the training and meeting the demand for the different races.

The training library plan consists of the following:

  • Spartan Stadion
  • DEKAFIT
  • 5k speed plan
  • Spartan Super
  • And more

New training programs will be released monthly.

If you are an athlete who wants clear and comprehensive direction and workout inspiration, then this program is for you.

Doing the work is not the problem, but doing the work that will get you actual results is where things get tricky.

These training programs have been used and proven by elite podium and age group racers and spartan pro team members. Results back this program.

This coaching will give you the confidence to go do the proper work that will make you a better athlete.

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Learn what to do for better OCR results
Clear direction to ensure you make progress doing the right movements. Access to an expert coach so you can fit strength training into your OCR training.
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Proven workouts from pro athletes
You will get access to proven workouts so you know the work you are doing will translate to better race results.
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Proper balance of endurance and power
Following this program will help you run faster as an endurance athlete and will improve you grip and carry strength to take on any obstacle.
Features
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Programming 6 days per week
Daily strength, conditioning, and mobility work that’s accessible and challenging for the OCR athlete
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells
Recommended
Sandbag / Bucket // SkiErg/Rower/Bike
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Long Aerobic

Run. Row. Ski

A

AMRAP 70-80 mins @ easy pace Mile Run 2k Row Mile Run 2k SkiERG All stations done at an easy pace.

Monday
Easy Run  or off running

A

Run

1 x 45:00

Monday
OCR General Strength Endurance 6.1 

Warm - Up (E)

A

5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps

B1

Russian KB Swing

3 x 8

B2

Quadruped Toe Taps

3 x 8

C1

Goblet Squat

3 x 12

C2

Chin-Up

7, 7, MAX

D1

Single Leg RDL

3 x 8

D2

7/3 Repeaters

3 x 1

E

Toes to Bar

10, 10, MAX

Conditioning

F

Anaerobic Capacity Repeats - Assault Bike

10 minutes easy 3 Rounds 30 Calories @ hard effort 2:30 minute easy 10 minutes easy - -HIt these at a hard pace - something you can sustain for the full distance it should feel hard by the end. Be careful to not kill yourself out of the gate. You want to start to feel that burn. - Can sub with 500 m rower/ ski erg, or 600 meter run @ sub mile pace.

Tuesday
Cutdown Run

A

Run

3, 4, 5, 6, 7, 8 @ 1

Tuesday
Ground Based Mobility #1

A

Diaphragm Stretch

1 x 6

B

Partial Roll

1 x 10

C

Shin Box Head Turn

1 x 10

D

Roll to Half Kneel

1 x 10

E

Shin Box Bridge To Half Kneel

1 x 10

F

Lumbo Pelvic Circle

1 x 6

G

Cam Shaft All Fours

1 x 6

H

Elbow Ground Circles

1 x 6

Wednesday
Easy Run 

A

Run

1 x 45:00

Wednesday
OCR General Strength Endurance 4.2

Warm - Up (E)

A

5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps

B1

Russian KB Swing

3 x 8

B2

Quadruped Toe Taps

3 x 8

C1

Reverse Lunges

3 x 12

C2

Banded Pull-up

3 x 15

D1

Shoulder Press

3 x 10

D2

7/3 Repeaters

3 x 1

E1

DB Farmer's Carry

3 x 1:00

E2

Weighted Double Leg Thrust

3 x 20

Thursday
Short Hill Sprints 

A

Run

1 x 1

B

Hill Sprint

6 x 0:10

C

Run

1 x 2

D

Rowing

1 x 30:00

Friday
OCR General Strength Endurance 5.2

Conditioning

A

Warm - Up (E)

5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps

B1

Single Arm Russian KB Swing

3 x 5

B2

Single Leg Vertical Jump & Land

3 x 3

C1

Deadlift

3 x 10

C2

Push Press

10, 10, MAX

D1

7/3 Repeaters

3 x 1

D2

Shoulder Loaded DB Box Step Over

3 x 20

E1

Barbell Bent Row

2 x 12

E2

DB Overhead Carry

2 x 0:45

Conditioning (optional)

F

Gripped up

4 Rounds 10 Toes to bar 150 Ft Farmers Walk (50/35 lbs) 400 m Run/ 500 m Row / 25 Cals on Assault Bike - Scale to 5 toes to bar

Friday
Easy Run 

A

Run

1 x 45:00

Saturday
Tempo Run 2 x 12

A

Run

1 x 2

B

Run

2 x 12:00

C

Run

1 x 2

Coach
coach-avatar Rich Ryan

Coaching runners, OCR athletes, and CrossFit for over a decade, Rich has learned the importance of proper programming. Rich has proven methods to train Spartan Pros, Elite OCR athletes, and top Age Group athletes. Also member of the Spartan Pro himself, Rich has the results to back his training. Certs: NASM PT CrossFit Level 1 CrossFit Endurance USATF Level 1 Precision Nutrition Level 1

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Stop wasting your time at the gym.

Training for OCR is tricky. It's hard to know what is going to translate on race day. This coaching program will give you the accountability you need to keep you on track so that you never have to second-guess your training again.

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Tim S.

Top Ranked 50+ Spartan Racer

Verified Athlete

"This program has helped me focus on the right things. I realized I needed to be strong to be fast. These are the right workouts I can trust to take me to the next level."

verified-athlete-avatar Brian M.

Top Ranked AG OCR athlete

Verified Athlete

"I've reached the podium six more races in my age group (40-44) and ending the season with two first places, three second places, and two third place finishes. In one of the final races of the season with Rich’s help and programming, I even was able to finish 2nd overall in all the age groups."

verified-athlete-avatar Christina VDH

Spartan Pro Team Member

Verified Athlete

"Rich planned gym workouts that helped me maintain a high level of strength. The training was blended with the right dose of running and strength training which gave me the confidence to race well."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Reinforced OCR Training Group
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Reinforced OCR Training Group
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Reinforced OCR Training Group
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Reinforced OCR Training Group