Reach Functional Fitness
Obstacle Course Racing, Strength & ConditioningWODs, Weights, and Trails is a Team|REACH staple OCR program. This program is for the experienced OCR racer. It's a melting pot of training styles. The program will not only help you keep the conditioning you've achieved, but help you push it to new levels as there are several timed WODs throughout the weeks.
This is the ideal program for the complete OCR athlete who wants to strength train and maintain or create an athletic physique.
The program has 29 unique training sessions.
Program Specs:
Skill Level - Intermediate to advanced. No Olympic lifting required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, Rower, AirBike, Treadmill, wall ball, slam ball, sandbag, mace, sled, bucket, rope, plyobox, pull-up rigs.
Focus - Obstacle Course Racing, Strength and Conditioning
Training Days per Week - 6
Program Length - 5 Weeks
Excerpt from Day 1 Metabolic Conditioning, Shoulders, Calves, and Core:
For Time:
1000m Row
50 Wall Balls
30 Pull-Ups
Overhead Shoulder Press x15, 12, 10
(superset)
Hanging Knee Raises 4x20
KB Side Bends 4x10
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Activation
For Completion
B
Band Pull-Apart
1 x 15
Rowing Full Body Metcon
C
For Time: 1000m Row 50 Wall Balls at 10-20lbs 30 Strict Pull-Ups or Band-Assisted Pull-Ups. *Record time.
D
Overhead Strict Press
15, 12, 10
E
DB Calf Raise
3 x 20
F
Jumping Calf Raise
2 x 50
G1
Hanging Knee Raise
4 x 20
G2
KB Side Bends
4 x 10
Post Workout Stretching Circuit
H
Perform 2 Rounds of the following movements for 20-30 seconds each: Thread Needle Calf Stretch Lat and Pec Stretch Lunge Stretch Modified Pigeon
A
Band Pull-Apart
1 x 15
B
Shoulder Dislocates
1 x 20
C
Banded Pec Stretch
2 x 0:15
Push Pull Circuit
D
3 Rounds 10 Push-Ups 5 Pull-Ups *Minimal rest between rounds.
E
Deadlift
15, 12, 10, 5, 5, 5
F1
Lat Pulldown
4 x 10
F2
1-Arm DB Row
4 x 10
G
Bench Press
15, 12, 10, 8, 8
H1
Svend Press
3 x 20
H2
Feet Elevated Push-Up
3 x 20
Post Workout Stretching Circuit
I
Perform 2 Rounds of the following movements for 20-30 seconds each: Lats and Pec Stretch Thread Needle Tricep Stretch Banded Pec Stretch Modified Lat
A
Dynamic Activation
For Completion
Run Bucket Carry Climb Metcon
B
4 Rounds for Time: 800m Run 200m Bucket Carry @35-60lbs Alternating Grip Dead Hang for 20 seconds. *Record time. If your gym does not have a bucket you can always bring an empty bucket to the gym and put plates, KBs, or DBs in it. If you do not have a bucket, you can carry a dumbbell or sandbag.
Post Workout Stretching Circuit
C
Perform 2 Rounds of the following movements for 20-30 seconds each: Couch Stretch Half Kneeling Hamstring Modified Pigeon Modified Lat
A
Band Pull-Apart
1 x 15
Push Pull Circuit
B
3 Rounds 5 Pullups 10 Pushups *Minimal or no rest between rounds.
Full Body Metcon
C
21-15-9 Barbell Only Shoulder Press Barbell Only Squat Standard Pull-Ups or Band-Assisted Pull-Ups *Record Time
D1
DB Lateral Raise
3 x 15
D2
Bat Wings
3 x 15
Grip Metcon
E
3 Rounds Farmers Carry 100yds @moderate weight (not too heavy - you shouldn't have to drop in the first round or two) DB Forearm Twists x30 @5-15lbs DBs. *30 Seconds Rest
Post Workout Stretching Circuit
F
Perform 2 Rounds of the following movements for 20-30 seconds each: Thread Needle Couch Stretch Half Kneeling Hamstring Modified Lat Modified Pigeon Quadruped Rock Wrists Forearm Extensor Stretch
A
Hip Opener Complex 1
2 x 0:05
B
Frog Jump
2 x 20
Push Pull Circuit
C
2 Rounds 10 Chin Ups 10 Close Grip Pushups *Minimal to no rest between rounds.
D
Back Squat
15, 12, 10, 8, 8
E
TRX Pistol Squat
3 x 10
F1
DB Supinated Curl
3 x 12
F2
Alternating DB Hammer Curl
3 x 12
G1
Negative Chin Ups
3 x 5 @ 0:10
G2
Reverse Barbell Curl
3 x 10
H1
Split Stance Overhead Tricep Extension
3 x 12
H2
Reverse Tricep Pressdown
3 x 15
I1
Close Grip Push-Up
3 x 10
I2
Bench Dips
3 x 15
Post Workout Stretching Circuit
J
Perform 2 Rounds of the following movements for 20-30 seconds each: Modified Pigeon Couch Stretch Half Kneeling Hamstring Tricep Stretch Wall Bicep Stretch
A
Dynamic Activation
For Completion
B
Trail Run
1 x 0:00
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
