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” in a video worth your time—full of practical advice you can start using immediately. Head to 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 proficiency with quick transitions. Train on different grip surfaces (swing bars, climbing holds, and similar equipment) to prepare yourself for race-day obstacles.
• Three Spartan movements repeat often enough to master: rope climbs with the j-hook or s-hook foot lock, spear throws (use a homemade version), and rope traverses using top-down technique. Nailing these eliminates lost time and dodges penalties.
• Running forms the foundation – a 5 km sprint becomes a 10 km effort when you factor in obstacle pauses and uneven ground. Build volume on rough terrain and emphasize stop-and-go drills.
• Footwear and accessories – trail shoes with dependable traction, gaiters to block sand and grit, and a light hydration pack if the race is longer. Test your entire kit during regular training sessions.
• Stay sharp between the obstacles – reset mentally at each challenge. Maintain momentum even when tired.

Workout Example (Adaptable to Your Pace)

Weekly OCR Prep (30‑45 min sessions)

1. Grip/Hand Warm‑up (5 min) – Hang from a pull‑up bar and practice gripping and releasing across different hand positions (3 × 30 sec). Include 2 sets of 10 hanging leg raises to build pulling power.
2. Skill Circuit (15 min) – Work through 3 rounds, 30 sec per exercise, 30 sec rest between:
   • Rope‑climb j‑hook practice (or sturdy rope).
   • Spear‑throw reps: 10 throws with a DIY spear, emphasizing stance and follow‑through.
   • Rope‑traverse top‑down: climb over the rope and walk back down.
3. Run + 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 to keep variety and replicate race transitions.
4. Off‑road Finish (5‑10 min) – Trail run on uneven terrain, focusing on rapid footwork and hill repeats (30 sec hard uphill, 30 sec easy downhill) for 5‑10 min.
5. Cool‑down & Hand Care (5 min) – Stretch gently, then use a pumice stone or sanding tool to smooth calluses, and apply moisturizer.

Scale the distances, reps, and timing based on where you are with fitness. The Pacing app lets you set your target pace and manage rest intervals.

Closing Note

Test these strategies in your training this week—use the Pacing app to lock in your pace targets, and you’ll feel the payoff when you line up for your first OCR. You’re ready. Go out there and have fun. 🚀

References

• Things I wish I knew before my 1st OBSTACLE COURSE RACE - YouTube (YouTube Video)