Reach Functional Fitness
Obstacle Course RacingThis 12-Week Spartan Program is designed to get you ready for your first (or any) obstacle course race. The program is best designed for those who have not been training for performance.
The program is built around three phases - Function, Fitness, and Performance.
Function focuses on movement patterns and building a strong base.
Fitness begins to increase your capacity for races.
Performance aims to take your fitness to a level required to do well in a race.
This ain't your typical couch to 5k program!
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
SMR and Static Stretching
SMR (trigger points + overactive muscles) - work on spots that feel tight Perform Each Stretch for 30 Seconds: 1) Half-Kneeling Hip Flexor Stretch 2) 90/90 Stretch - move from side to side every few seconds, accumulating 30sec on each side 3) Kneeling Adductor Stretch 4) Half Kneeling Hamstring Stretch 5) Prone Lat Stretch 6) Half Kneeling Pec Stretch
Prep
B
Mobility and Joint Stabliization
Perform Each Movement for 6-10 Seconds or 6-10 Reps: 1) Half Kneeling Ankle Drive 2) Band Assisted Leg Lowering 3) Quadruped T Spine Rotations 4) Quadruped Neck Nods 5) Quadruped Wrist Rocks 6) Supine Shoulder Slide 7) Glute Bridge 8) Toe Touch to OH Squat
C
Box Jump
2 x 8
D
Hip Hinge to Chest Pass
2 x 10
E1
Air Squat
2 x 15
E2
Push-Up
2 x 15
E3
Plank
2 x 0:30
F1
Glute Bridge
2 x 8
F2
Pull-Up
2 x 10
F3
Half-Kneeling Med Ball Chop
2 x 10
Functional Race Circuit
G
3 Rounds: Bear Crawl x10yds DB Farmers Carry x30yds Hinge Jump x15 *Rest 30 seconds between rounds. Record time to complete, excluding forced rep. DB RX: 60/40 DB Scaled: as needed
Recovery
H
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Dynamic Runner Stretch
Complete the Following: Lunging Hip Opening Complex x4 Leg Swings x10/per leg High Knees x25yds Butt Kicks x25yds Side Shuffle x25yds (switch direction half way) Carioca x25yds (switch direction half way) Run x3 minutes
B
Run
200, 300, 400, 500, 200
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
Prep
A
SMR and Static Stretching
SMR (trigger points + overactive muscles) - work on spots that feel tight Perform Each Stretch for 30 Seconds: 1) Half-Kneeling Hip Flexor Stretch 2) 90/90 Stretch - move from side to side every few seconds, accumulating 30sec on each side 3) Kneeling Adductor Stretch 4) Half Kneeling Hamstring Stretch 5) Prone Lat Stretch 6) Half Kneeling Pec Stretch
Prep
B
Mobility and Joint Stabliization
Perform Each Movement for 6-10 Seconds or 6-10 Reps: 1) Half Kneeling Ankle Drive 2) Band Assisted Leg Lowering 3) Quadruped T Spine Rotations 4) Quadruped Neck Nods 5) Quadruped Wrist Rocks 6) Supine Shoulder Slide 7) Glute Bridge 8) Toe Touch to OH Squat 9) Inchworm 10) Banded Monster Walk 11) Reverse Lunge and Twist
C
Slam Balls
2 x 12
D
Single Leg to Double Stick
2 x 8
E1
Cossack Squat
2 x 10
E2
Half Kneeling Single Arm Chest Press
2 x 10
E3
Side Plank
2 x 1:00
F1
Assisted Single Leg Deadlift
2 x 10
F2
Half Kneeling Single Arm Cable Row
2 x 10
F3
Half Kneeling Lift
2 x 10
Functional Race Circuit
G
3 Rounds: Crab Walk x10yds KB Suitcase Carry x30m/per side Mountain Climbers x60 seconds *Rest 30 seconds between rounds. Track total time, including rest periods. KB RX: 53/35
Recovery
H
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
SMR and Static Stretching
SMR (trigger points + overactive muscles) - work on spots that feel tight Perform Each Stretch for 30 Seconds: 1) Half-Kneeling Hip Flexor Stretch 2) 90/90 Stretch - move from side to side every few seconds, accumulating 30sec on each side 3) Kneeling Adductor Stretch 4) Half Kneeling Hamstring Stretch 5) Prone Lat Stretch 6) Half Kneeling Pec Stretch
Prep
B
Mobility and Joint Stabliization
Perform Each Movement for 6-10 Seconds or 6-10 Reps: 1) Half Kneeling Ankle Drive 2) Band Assisted Leg Lowering 3) Quadruped T Spine Rotations 4) Quadruped Neck Nods 5) Quadruped Wrist Rocks 6) Arm Circles 7) Hinge and Hold 8) Seal Jack
C
Half Kneeling MB Rotational Toss
2 x 8
D
Hinge Jump
2 x 12
E1
Reverse Lunge to Knee Drive
2 x 10
E2
Half Kneeling anterior Shoulder Press
2 x 10
E3
Barbell Roll Outs
2 x 10
F1
Seated Banded Leg Curls
2 x 10
F2
X-Pulldown
2 x 10
F3
Pallof Press
2 x 10
Functional Race Circuit
G
3 Rounds 10yd Bear Crawl 20yd KB Farmers Carry 500M Row *30 seconds rest between rounds. Track time to complete, including rest periods. KB RX: 70/53 KB Scaled: as needed
Recovery
H
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Dynamic Runner Stretch
Complete the Following: Lunging Hip Opening Complex x4 Leg Swings x10/per leg High Knees x25yds Butt Kicks x25yds Side Shuffle x25yds (switch direction half way) Carioca x25yds (switch direction half way) Run x3 minutes
B
30 Minute 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
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
