Reach Functional Fitness
Obstacle Course RacingObstacle Course Racing has become an international phenomenon and Spartan Race is at the top of the sport.
Designed by our TeamReach Spartan SGX coach, this program is for those who want to participate in the Open (non-competitive) division.
This program is designed for the Sprint Series (around 3-5 miles distance) but can be tailored for those wanting to compete in the longer distance races (Super, Beast, Ultra Beast).
Strength training is often overlooked by most individuals training for obstacle course racing. But don't worry; we've built a program to help you build the strength and fortitude to conquer the most grueling obstacles the races have to offer.
Unlike our Competitive/Elite program, this program places more emphasis on running. Most first time OCR participants grossly underestimate the difficulty of a race. Don't make that mistake. The program consists of two strength training days, two trail days, obstacle specific training, and hill work. Add this program to your TrainHeroic calendar and get yourself ready.
Program Specs:
Skill Level –Beginner to intermediate. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, treadmill, pull-up, sandbag, bucket.
Focus - Obstacle Course Racing
Training Days Per Week - 5
Program Length - 4 weeks, but can be repeated
Deadlift 4x5
Bulgarian Split Squat 2x15
OCR Circuit 1
600m Run
100m Bucket Carry
10 Burpee Box Jump and Over
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Trail Run Dynamic Stretch
1 x 0:30
B
Trail Run
1 x 40:00
Recovery
C
Post Run Stretch
Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch
Prep
A
Spartan Strength and Conditioning Warm-up
1.)Air Runner: 2 Minutes 2.)High Knees: x20m 3.)Butt Kicks: x20m 4.)High Kicks: x20m 5.)Side shuffle: x20m 6.)PVC pass-through: x15 7.)PVC lunges: x 10 8.)Body-Weight Squat: x20 9.)Push up: x20
B
Deadlift
4 x 5
C
Bulgarian Split Squat
2 x 15
D
Bench Press
3 x 10
E
Pull-Up
3 x 15
Conditioning
F
OCR Circuit 1
3 Rounds for Time: 600m Run 100m Bucket Carry 10 Burpee Box Jump and Over
G
Thread Needle Stretch
2 x 0:30
H
Modified Pigeon Stretch
2 x 0:30
I
Banded Pec Stretch
2 x 0:30
J
Kneeling Hamstring Stetch
2 x 0:30
K
Couch Stretch
2 x 0:30
A
Trail Run Dynamic Stretch
1 x 0:30
B
Hill Repeat
Conditioning
C
OCR Intervals 1
For Time: 400m Run 25m Sled Push - light weight 600m Run 25m Sled Push - moderate weight 800m Run 25m Sled Push - heavy weight *Record time.
Recovery
D
Post Run Stretch
Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch
Prep
A
Spartan Strength and Conditioning Warm-up
1.)Air Runner: 2 Minutes 2.)High Knees: x20m 3.)Butt Kicks: x20m 4.)High Kicks: x20m 5.)Side shuffle: x20m 6.)PVC pass-through: x15 7.)PVC lunges: x 10 8.)Body-Weight Squat: x20 9.)Push up: x20
B
Back Squat
4 x 5
C
Single Leg RDL
2 x 15
D
Shoulder Press
3 x 10
E
Pull-Up
3 x 15
Conditioning
F
OCR Circuit 2
4 Rounds for Time: 50m Farmer's Carry 30 Burpees *Record time.
G
Thread Needle Stretch
2 x 0:30
H
Kneeling Hamstring Stetch
2 x 0:30
I
Front Delt and Pec Stretch
2 x 0:30
J
Modified Pigeon Stretch
2 x 0:30
K
Modified Lat Stretch
2 x 0:30
A
Trail Run Dynamic Stretch
1 x 0:30
B
Trail Run
1 x 4
Conditioning
C
Post Run Stretch
Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
