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The Ultimate OCR Plan (8 weeks of Obstacle Race Programming) ✔️


Kasper Myrup

No Ratings


8 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

This is an OCR template designed to make you excel in the 3 pillars of Obstacle Racing.
1. Running Speed and Endurance
2. Grip Strength
3. Upperbody Strength and Stamina

The workouts are structured for you to fit your heart rate zones and to be compatible with your Sport Watch (Garmin, Suunto)

The Base of the Program is a Running template to make you efficient and fast on both short and long distances. It will prepare you for any Obstacle Race out there, no matter the length and level of difficulty.
We will be going through a progression on a variety ranging from Prowler/ Hill Sprints to Short/Long Intervals to Long Runs.
Every Tuesday there will be a Grip Workout designed to eliminate any weakness you may have. Thursday we have an optional Prehab workout for your Shoulders, Elbows and Wrists so that they can keep up and not let you down.
Every Saturday we have a fairly long Grinder Workout which is CrossFit inspired, to mimic the challenges you go through on Game Day at your next Obstacle Race.

If you like the Template - feel free to contact me for further programming options at
I specialize in CrossFit, Obstacles Race, Strength and Conditioning

- Kasper

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:31 hrs 1:20 hrs
Other x3
2:30 hrs 1:00 hrs
Bike x1
0:34 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
4:31 hrs 1:20 hrs
2:30 hrs 1:00 hrs
0:34 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

$59.99 - Buy Now