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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
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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.
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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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