Reach Functional Fitness

Obstacle Course Racing
Coach
Taylor Haney

Obstacle 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

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 4-week program
Sunday
Spartan OCR Sprint Open: Lactate Threshold Run

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

Monday
Spartan OCR Sprint Open: Strength and Conditioning

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

Tuesday
Spartan OCR Sprint Open: Hill Repeats or Intervals

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

Wednesday
Spartan OCR Sprint Open: Yoga or Active Recovery
Thursday
Spartan OCR Sprint Open: Strength and Conditioning 

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

Friday
Spartan OCR Sprint Open: Trail Run

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

Saturday
Spartan OCR Sprint Open: Yoga or Active Recovery
Spartan OCR Sprint Open