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

Author

Kasper Myrup

Length

8 Weeks

Typical Week

5 Run, 1 Bike, 3 Other, 1 Day Off

Longest Workout

1:20 hrs

Plan Specs

obstacle intermediate advanced hr based tss based strength

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.

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Summary

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 kaspermyrup@hotmail.com
I specialize in CrossFit, Obstacles Race, Strength and Conditioning

- Kasper

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:36
Training Load By Week
Average Weekly Training Hours: 07:36
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:50:00
55TSS
Tempo Run

Warm Up
- 10 min ramping up pace

Drills
- Se Pre-activity comments

30min Tempo Run
- Try to keep your heart rate within 80-85% of MaxHR

Sample Day 2

1:00:00
Prowler Sprints + Grip Workout

Warm Up
- 10 min

A) Prowler - 3 rounds
30m Prowler Sprint - 2x10kg
- 1 min Rest -
30m Prowler Sprint - 2x10kg
- 45 sec Rest -
30m Prowler Sprint - 2x10kg
- 30 sec Rest -
30m Prowler Sprint - 2x10kg
- 15 sec Rest -
30m Prowler Sprint - 2x10kg

Rest 5min between rounds

B) Grip Workout
- Every 5 min for 6 rounds

500m Row
60m Plate Pinch Grip Walk
Max Deadhang in Grips nr 8 - se attachment

Sample Day 2

0:20:00
30TSS
20 min Bike Test

Only Nose Breathing
- If you can't maintain it you are going too fast

Go for max meters

Sample Day 3

1:00:00
Threshold Intervals

Warm Up
- 10 min ramping up the pace

Run 2000m
 - 80-90% Max HR
- 2 min Rest -
Run 2000m
 - 80-90% Max HR
- 2 min Rest -
Run 1000m
 - 80-90% Max HR
- 90 sec Rest -
Run 1000m
 - 80-90% Max HR
- 90 sec Rest -
Run 500m
 - 80-90% Max HR
- 60 sec Rest -
Run 500m - 80-90% Max HR

Sample Day 4

1:00:00
Short Intervals - Track / Air Runner

Warm Up
- 10 min ramping up the pace

Drills
- Se Pre-activity comments

15 x 200m
- 2 min Walk between

Sample Day 4

0:30:00
Prehab Shoulders - Elbows - Wrists

A) 3 rounds of
15 Forearm Scapular Push Ups
25 Banded Face Pulls

B) 3 rounds of
15 DB Triceps Roll Backs
30m Sled Rope Pulls
10 One Arm Hollow Hold Ring Support - each side

C) 3 rounds of
1 Wrist Routine
25 Banded Pull Aparts

See pre-activity comments for videos

Sample Day 6

0:40:00
33.3TSS
Long Run - Trail

40 min TrailRun
- incl 10 x 50m sprints

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

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