Your First OCR Workout
Workout - Your First OCR Workout
- 10min @ 10'00''/km
- 3 lots of:
- 1.0km @ 5'45''/km
- 5min @ 0'00''/km
- 1min 30s rest
- 10min @ 10'00''/km
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Intro
Mark Lewis covers Things I wish I knew before my 1st OBSTACLE COURSE RACE, a video worth your time. Practical advice you can start using today. Watch the full video for the complete breakdown.
Key points
- Grip strength is one piece of the puzzle. What you really need is hand endurance and quick transitions. Train on different grip surfaces (swing bars, climbing holds, similar equipment) for race-day obstacles.
- Three Spartan movements repeat enough to master: rope climbs with j-hook or s-hook foot lock, spear throws (use a homemade version), and rope traverses with top-down technique. Nailing these saves time and avoids penalties.
- Running is the foundation. A 5 km sprint becomes a 10 km effort with obstacle pauses and uneven ground. Build volume on rough terrain and use stop-and-go drills.
- Footwear and accessories: trail shoes with reliable traction, gaiters to block sand and grit, and a light hydration pack if the race is longer. Test the full kit in training.
- Stay sharp between obstacles. Reset mentally at each challenge. Keep momentum even when tired.
Workout example (adaptable to your pace)
Weekly OCR prep (30-45 min sessions):
- Grip/hand warm-up (5 min): hang from a pull-up bar and practice gripping and releasing across different hand positions (3 x 30 sec). Add 2 sets of 10 hanging leg raises for pulling power.
- Skill circuit (15 min): 3 rounds, 30 sec per exercise, 30 sec rest:
- Rope-climb j-hook practice (or sturdy rope).
- Spear-throw reps: 10 throws with a DIY spear, focus on stance and follow-through.
- Rope-traverse top-down: climb over the rope and walk back down.
- Run plus stop-start (15 min): easy 1 km run, then pause for 5 burpees or 5 push-ups. Repeat 4-5 times, switching the stop exercise at each 1 km mark.
- Off-road finish (5-10 min): trail run on uneven terrain, rapid footwork and hill repeats (30 sec hard uphill, 30 sec easy downhill) for 5-10 min.
- Cool-down and hand care (5 min): stretch, then use a pumice stone or sanding tool to smooth calluses, apply moisturizer.
Scale distances, reps, and timing to your fitness. The Pacing app lets you set target pace and manage rest intervals.
Closing note
Try these strategies this week. Use the Pacing app to lock in pace targets.