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 not only want to participate in a race, but compete to win.
This program is designed for the Sprint Series (around 5 mile 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.
Program Specs:
Skill Level – Intermediate to advanced. Beginner to no Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, sandbag, wall ball, Air Bike, rowing machine, Ski Trainer, treadmill (optional), slam ball.
Focus – General Physical Preparedness
Training Days per Week – 4
Program Length - 4 Weeks, but can be repeated if desired.
Excerpt from Day 1 Strength and Conditioning:
3 Rounds for Time:
600m Run
200m Sandbag Zercher Carry
(superset)
Double KB Row 5x10
Double KB Clean and Jerk 5x10
Except from Day 6 Strength and Hypertrophy:
Deadlift 5x5
8 Minute EMOM
5 Power Cleans @70%
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
Conditioning
B
OCR Sandbag Run Circuit
3 Rounds for Time: 600m Run 200m Zercher Sandbag Sprint *Sandbag 50-80lbs
C1
Bench Press
4 x 8
C2
Chin-Up
4 x 15
D1
Double KB Clean & Jerk
5 x 10
D2
Double KB Row
5 x 10
E1
DB Pullover
4 x 15
E2
Ring Dips
4 x 15
F1
TRX Atomic Push-Up
4 x 15
F2
Toes to Bar
4 x 15
G
Modified Pigeon Stretch
2 x 0:30
H
Couch Stretch
2 x 0:30
I
Kneeling Hamstring Stetch
2 x 0:30
J
Front Delt and Pec Stretch
2 x 0:30
K
Modified Lat Stretch
2 x 0:30
L
Thread Needle Stretch
2 x 0:30
A
Trail Run Dynamic Stretch
B
Trail Run
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
A
Heroic Warm-up
For Completion
Conditioning
B
OCR Sprint Gym Race Prep 1
For Time: 4 Rounds 400m Run 100m Bucket Carry 400m Run 25m Sled Rope Pull @135lbs 2 Rounds 800m Run 50m Farmers Walk w/50lbs DBs Record time.
C
Modified Pigeon Stretch
2 x 0:30
D
Couch Stretch
2 x 0:30
E
Kneeling Hamstring Stetch
2 x 0:30
F
Thread Needle Stretch
2 x 0:30
G
Lats and Pecs Stretch
2 x 0:30
A
Heroic Warm-up
For Completion
Conditioning
B
OCR Monkey Bar Run Circuit
For Time: 3 Rounds 400m Run Monkey Bar Complex 1 (after third round) 30 Burpees *Record time.
C
Back Squat
15, 12, 10, 8
D
Bulgarian Split Squat
4 x 8
E
Standing Arnold Press
12, 10, 8
F
Modified Pigeon Stretch
2 x 0:30
G
Kneeling Hamstring Stetch
2 x 0:30
H
Couch Stretch
2 x 0:30
I
Thread Needle Stretch
2 x 0:30
J
Lats and Pecs Stretch
2 x 0:30
A
Heroic Warm-up
For Completion
B
Deadlift
5 x 5
C
Power Clean
8 x 5
D1
Tricep Pushdown
5 x 10
D2
Alternating DB Hammer Curl
5 x 10
E1
TRX Biceps
5 x 15
E2
TRX Tricep Extension
5 x 12
F
Burpee pull-up
1 x 50
G
Thread Needle Stretch
2 x 0:30
H
Modified Lat Stretch
2 x 0:30
I
Tricep Stretch
2 x 0:30
J
Wall Bicep Stretch
2 x 0:30
A
Trail Run Dynamic Stretch
B
Trail Run
1 x 45:00
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
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
