1731 12 St. E, Palmetto FL 34221
941-729-5217
Mon-Sat 5am to 8pm

BLOG

INSPIRE · MOTIVATE · TRANSFORM

Training for OCR?

Posted · Add Comment

Looking to train for your next Obstacle Course Race?? Check out this weekly training plan to get things kicked off!!!

Week 1

Monday – Strength/Cardio plus 1-3 mile run
2 – 5x depending on ability
Body weight squats – 30
Pushups – 30
Alternating lunges – 30
Burpees – 30
Mountain climbers – 30

Tuesday – Open Gym @ LIVE – Grip Strength
Deadhangs/farmers walks/rig work/bucket carries/deadlifts/traverse walls

Wednesday – Long run ( run for 30-45 min) keeping heart rate at or below 75%

Thursday – Open Gym @ LIVE – Core workout
3 sets- 60 sec each :
Sit-ups
Plank hold
Jack knifes
Hip raises

Friday – Stretching/Mobility/Flexibility
Spend 30 – 60 min of yoga or recovery stretching and foam rolling. Focus on shoulders, biceps/triceps, chest, and posterior and anterior sides of legs; hip flexors and IT bands. Take your time.

Saturday – OCR FIt @ LIVE Training Center – Race Specific training – Obstacles plus intermittent running

 
 
INSPIRE · MOTIVATE · TRANSFORM

We're a place where you can belong.

Results based fitness in an environment that is
conducive to Health and Wellness Success.