Obstacle Course Racing Training Program
By Tiago Lousa
This is a day plan example from a previous OCR Training Program.
On the subscription plan, members can access to SugarWOD (mobile app) that has:
- the workouts
- the community forum;
- personal stats;
- coaches feedback;
- notes to strategical thinking.
Séries de 400km (Pace: your best of km)
Beast: 15 x 400mts (I=75″)
Super: 11 x 400mts (I=75″)
Sprint 7 x 400mts (I=75″´)
Cool Down: 5-10´soft running
30´ Skill at the Rig
Even 10´ (3x): 90″ AMRAP Burpees
80 box jumps alt. 1-1
70 tire flips alt. 5-5
600m bucket carry
50 pull ups / bar hold
60 wall ball alt 5-5
70m kb farmer carry/plank hold
80 burpees alt 10-10
Buy out: 800m run
Our greatest accomplishments produce mental trophies; not physical trophies.
OCR Training Program
Train smart with the experience of champions. Excel every day!
Monday: Active recovery. Run or ergometers. Acessory work: hang/pull.
Tuesday: Skill work. Obstacles. Carry. Strongman.
Wednesday: Running Intervals. Core Conditioning.
Thursday: Sports. Obstacles Skills: Hanging. Ergometers.
Friday: Acessory work. Power and strength.
Saturday: Race Prep. Mix modal workouts.
Sunday: Long endurance / Trail running or OCR preparation events
Our Program: Assessing the balance between the athlete’s endurance vs speed will allow us to design workouts with a specific configuration, volume and intensity; Our goal is to improve your overall and specific conditioning allowing you to effectively improve your work capacity.
We deliver 3 to 4 weekly workouts (Run, Row, Bike, Swim, mixed modal) all focused on: