Sample Workout - OCR Race Prep, Week 4, Day 1
Published: Mon, 02/19/18
Since the beginning of 2015, I've led 7 or 8 special "Obstacle Course Race Prep" programs locally here in Sacramento, CA at FVT Boot Camp and Personal Training.
Typically, we get together as a group for an intense workout together once per week, and then I outline a detailed plan for the group to follow for the rest of time time, on their own.
Everything from lifting to conditioning to hill sprints to long runs to recovery is in the plan.
And recently, I got to thinking - we should take one of these plans, and package it up! - for folks wanting to 1) train for an upcoming Obstacle Course Race, or 2) just get lean, strong, and into amazing physical shape.
So check it out - here is a sample workout from the 12 week "FVT OCR Race Prep" program we are working on (more details coming very soon):
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Sample Workout - OCR Race Prep, Week 4, Day 1
3 rounds each pairing - no rest between moves; 60 seconds between pair:
60 seconds step ups - no weight, fast pace
paired with
60 seconds double KB OR trap bar farmer's walk
100 jump ropes - get better and faster and more proficent = goal OR 35 double unders
paired with
60 seconds pull ups - towel OR regular
-- rest, then finish with--
6 laps - LOW BEAR CRAWL
run 4 laps around building (approx 200 yards)
45 burpees, as fast as you can
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Important to note - this is just one day of one week of training, in a full 12 week program.
Also included in the program will be:
- hill sprint days
- "boot camp" general total-body strength / conditioning days
- long run days
- recovery days
As well as of course more detailed descriptions of each exercise, with videos, etc.
But for now, enjoy today's workout, and stay tuned!
'till next time -
- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com
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