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The Rise of OCR
Interested in giving OCR a go?
Obstacle course racing. A sport which started many years ago and has turned into competitive races across the globe with in some cases $1million prize money being on the line for the winner.
So why is crawling through mud, swinging across bars, running over mountains and swimming through boggy lakes so appealing to people? In my opinion OCR has something for everyone. The sport attracts the weekend warriors who want to drag a few friends along and do it for fun. It also attracts age groupers and top elite athletes who want to be the best of the best. OCR typically would be classed as an endurance sport as the majority of Races are 5km and above. The great thing about offering the shorter distance races is that it appeals to those who do not run or take part in endurance sports often. It attracts the runners, cross fitters, the power lifters and the general gym goers. I mean, everyone can do a 5km Spartan race, even if they walked it and took the 30 burpee penalty at the hard obstacles. I believe the appeal comes from the sense of achievement people get when they conquer obstacles and for sure when they finally cross that finish line.
We have all heard of the two movie’s Tarzan and gladiator. OCR is a mix of both, throw in a decent amount of running and that’s your race. The diversity of the sport means it can really be offered to anyone. Companies now offer kids races and age group categories so they are really trying to tick every box they can. It is also be a great way for other companies to team build by entering their staff into races where they can work together to get through the course.
Having been racing OCR for almost 5 years, I have witnessed the sport grow a tremendous amount. At one stage through the race season in the UAE we were getting 2-3 races a month! With more and more gyms offering OCR as a training service they offer I’m certain the sport will continue to grow. We are not far out from OCR becoming an Olympic sport and not so long ago it was announced to start in the Asian Olympic Games. Once this happens you can be sure to see another big boom of people wanting to get involved in this exciting sport!
Interested in giving OCR a go? We have three OCR coaches at InnerFight, myself, Ivana and Jess all compete in OCR so we know what it takes to get you through to the finish line.
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
Obstacle course racing. A sport which started many years ago and has turned into competitive races across the globe with in some cases $1million prize money being on the line for the winner.
So why is crawling through mud, swinging across bars, running over mountains and swimming through boggy lakes so appealing to people? In my opinion OCR has something for everyone. The sport attracts the weekend warriors who want to drag a few friends along and do it for fun. It also attracts age groupers and top elite athletes who want to be the best of the best. OCR typically would be classed as an endurance sport as the majority of Races are 5km and above. The great thing about offering the shorter distance races is that it appeals to those who do not run or take part in endurance sports often. It attracts the runners, cross fitters, the power lifters and the general gym goers. I mean, everyone can do a 5km Spartan race, even if they walked it and took the 30 burpee penalty at the hard obstacles. I believe the appeal comes from the sense of achievement people get when they conquer obstacles and for sure when they finally cross that finish line.
We have all heard of the two movie’s Tarzan and gladiator. OCR is a mix of both, throw in a decent amount of running and that’s your race. The diversity of the sport means it can really be offered to anyone. Companies now offer kids races and age group categories so they are really trying to tick every box they can. It is also be a great way for other companies to team build by entering their staff into races where they can work together to get through the course.
Having been racing OCR for almost 5 years, I have witnessed the sport grow a tremendous amount. At one stage through the race season in the UAE we were getting 2-3 races a month! With more and more gyms offering OCR as a training service they offer I’m certain the sport will continue to grow. We are not far out from OCR becoming an Olympic sport and not so long ago it was announced to start in the Asian Olympic Games. Once this happens you can be sure to see another big boom of people wanting to get involved in this exciting sport!
Interested in giving OCR a go? We have three OCR coaches at InnerFight, myself, Ivana and Jess all compete in OCR so we know what it takes to get you through to the finish line.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Obstacle course racing. A sport which started many years ago and has turned into competitive races across the globe with in some cases $1million prize money being on the line for the winner.
So why is crawling through mud, swinging across bars, running over mountains and swimming through boggy lakes so appealing to people? In my opinion OCR has something for everyone. The sport attracts the weekend warriors who want to drag a few friends along and do it for fun. It also attracts age groupers and top elite athletes who want to be the best of the best. OCR typically would be classed as an endurance sport as the majority of Races are 5km and above. The great thing about offering the shorter distance races is that it appeals to those who do not run or take part in endurance sports often. It attracts the runners, cross fitters, the power lifters and the general gym goers. I mean, everyone can do a 5km Spartan race, even if they walked it and took the 30 burpee penalty at the hard obstacles. I believe the appeal comes from the sense of achievement people get when they conquer obstacles and for sure when they finally cross that finish line.
We have all heard of the two movie’s Tarzan and gladiator. OCR is a mix of both, throw in a decent amount of running and that’s your race. The diversity of the sport means it can really be offered to anyone. Companies now offer kids races and age group categories so they are really trying to tick every box they can. It is also be a great way for other companies to team build by entering their staff into races where they can work together to get through the course.
Having been racing OCR for almost 5 years, I have witnessed the sport grow a tremendous amount. At one stage through the race season in the UAE we were getting 2-3 races a month! With more and more gyms offering OCR as a training service they offer I’m certain the sport will continue to grow. We are not far out from OCR becoming an Olympic sport and not so long ago it was announced to start in the Asian Olympic Games. Once this happens you can be sure to see another big boom of people wanting to get involved in this exciting sport!
Interested in giving OCR a go? We have three OCR coaches at InnerFight, myself, Ivana and Jess all compete in OCR so we know what it takes to get you through to the finish line.
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Obstacle course racing. A sport which started many years ago and has turned into competitive races across the globe with in some cases $1million prize money being on the line for the winner.
So why is crawling through mud, swinging across bars, running over mountains and swimming through boggy lakes so appealing to people? In my opinion OCR has something for everyone. The sport attracts the weekend warriors who want to drag a few friends along and do it for fun. It also attracts age groupers and top elite athletes who want to be the best of the best. OCR typically would be classed as an endurance sport as the majority of Races are 5km and above. The great thing about offering the shorter distance races is that it appeals to those who do not run or take part in endurance sports often. It attracts the runners, cross fitters, the power lifters and the general gym goers. I mean, everyone can do a 5km Spartan race, even if they walked it and took the 30 burpee penalty at the hard obstacles. I believe the appeal comes from the sense of achievement people get when they conquer obstacles and for sure when they finally cross that finish line.
We have all heard of the two movie’s Tarzan and gladiator. OCR is a mix of both, throw in a decent amount of running and that’s your race. The diversity of the sport means it can really be offered to anyone. Companies now offer kids races and age group categories so they are really trying to tick every box they can. It is also be a great way for other companies to team build by entering their staff into races where they can work together to get through the course.
Having been racing OCR for almost 5 years, I have witnessed the sport grow a tremendous amount. At one stage through the race season in the UAE we were getting 2-3 races a month! With more and more gyms offering OCR as a training service they offer I’m certain the sport will continue to grow. We are not far out from OCR becoming an Olympic sport and not so long ago it was announced to start in the Asian Olympic Games. Once this happens you can be sure to see another big boom of people wanting to get involved in this exciting sport!
Interested in giving OCR a go? We have three OCR coaches at InnerFight, myself, Ivana and Jess all compete in OCR so we know what it takes to get you through to the finish line.
Obstacle course racing. A sport which started many years ago and has turned into competitive races across the globe with in some cases $1million prize money being on the line for the winner.
So why is crawling through mud, swinging across bars, running over mountains and swimming through boggy lakes so appealing to people? In my opinion OCR has something for everyone. The sport attracts the weekend warriors who want to drag a few friends along and do it for fun. It also attracts age groupers and top elite athletes who want to be the best of the best. OCR typically would be classed as an endurance sport as the majority of Races are 5km and above. The great thing about offering the shorter distance races is that it appeals to those who do not run or take part in endurance sports often. It attracts the runners, cross fitters, the power lifters and the general gym goers. I mean, everyone can do a 5km Spartan race, even if they walked it and took the 30 burpee penalty at the hard obstacles. I believe the appeal comes from the sense of achievement people get when they conquer obstacles and for sure when they finally cross that finish line.
We have all heard of the two movie’s Tarzan and gladiator. OCR is a mix of both, throw in a decent amount of running and that’s your race. The diversity of the sport means it can really be offered to anyone. Companies now offer kids races and age group categories so they are really trying to tick every box they can. It is also be a great way for other companies to team build by entering their staff into races where they can work together to get through the course.
Having been racing OCR for almost 5 years, I have witnessed the sport grow a tremendous amount. At one stage through the race season in the UAE we were getting 2-3 races a month! With more and more gyms offering OCR as a training service they offer I’m certain the sport will continue to grow. We are not far out from OCR becoming an Olympic sport and not so long ago it was announced to start in the Asian Olympic Games. Once this happens you can be sure to see another big boom of people wanting to get involved in this exciting sport!
Interested in giving OCR a go? We have three OCR coaches at InnerFight, myself, Ivana and Jess all compete in OCR so we know what it takes to get you through to the finish line.
One-Hour Workout: Revving Your Swim Engine
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