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Short Distance OCR Prep (3-6 miles) (Spartan Sprint, OCRWC, Bone Frog)


Christopher Judy

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6 Weeks

Plan Specs

obstacle beginner intermediate hr based

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Plan Description

6 Week progressive training plan to complete a Spartan Sprint. This plan is intended to take a first time obstacle racer from the couch to a race in this time frame. This plan uses running and various bodyweight movements in a progressive format to increase your fitness to the level it will need to be to complete your first race. I recommend you have at least 3 weeks of jogging time in your legs and familiarize yourself with proper body weight movements prior to beginning this plan.

This plan assumes you have access to a pull up bar, and can acquire a sand bag and a bucket with a weight close to 40 lbs. Other than those basic items this requires no special equipment.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:56 hrs 1:00 hrs
1:40 hrs 1:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:56 hrs 1:00 hrs
1:40 hrs 1:15 hrs
—— ——

Training Load By Week

Chris Judy

Judy Endurance and Strength

I focus on a total athlete concept including fitness, nutrition, and sports psychology. I keep my training efficient, concise and effective with no extra fluff.

I specialize in obstacle course racing (OCR), cycling, running, triathlon, general strength and conditioning and nutrition.

In addition to my regular coaching I offer custom nutrition coaching based on habit changes. If you would like to know more about my nutrition coaching here is my direct link:

Sample Day 1


Spartan Sprint Fit Test

Warm: 4 rounds: 10 pushup 10 situps, 10 squats, crossbody shoulder stretch

Max time dead hang

Max burpees in 3:00

Max situps 2:00

Max squats 2:00

30 min run for distance

Sample Day 2


30 min run
Zone 2 (conversational pace)

Sample Day 3


Warm: 1 mile easy jog

pull ups
pushups (x2)
pigeon stretch (each round)

6 rounds:
10 lunges
5 jump squats
tricep stretch

Sample Day 5


30 min run
Zone 2 (conversational pace)

Sample Day 6


Warm: 1 mile run

100m bucket carry (~40 lbs)
20 squats
20 situps
20 lunges
200m bucket carry

2 mile run

4 round: lower back complex

For a video of the lower back complex:

Sample Day 7


Warm: 1 mile run

3:00 cumulative dead hang*

6 rounds:
10 pushups
5 chin ups
pigeon stretch

30 burpees

*find a pull up bar and hang from it. Start the clock when you jump up to grab it, and when you come off stop the clock. Repeat this process until you reach the prescribed time.

Sample Day 9


Warm: 1 mile run

3 rounds:
100m sandbag carry (~40 lb)
20 sand bag squats
10 jump squats (no bag)

4 rounds:
10 situps
10 Russian twists
:45 plank
10 good mornings

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