Here is a sample workout from OCR Domination.

This is week 7 – so you would have done quite a bit of work leading up to this, I do NOT necessarily recommend you try this one-off unless you are in solid shape already and feel prepared physically and mentally for such a beat down 🙂

*See OCR Domination program for exercise descriptions, video demos, etc:

new 12 week Obstacle Course Race prep plan

Set #1 – PAIR / LADDER

1 OR 2 pull ups
5 Walking KB goblet lunges
2 OR 4 pull ups
10 Walking goblet lunges
3 OR 6 pull ups
15 Walking goblet lunges

REPEAT 2x

Set #2 – PAIR

Double KB overhead carry to double KB rack carry – 50ft out and back. 25 Feet in each position.
+
Jump rope – 1 minute

X 3 ROUNDS

Set #3 – CIRCUIT – as fast as possible:

Burpees – 20
Run – ¼ mile
Crawl – 20 feet out and back
Run – ¼ mile
Burpees – 20
Run – ¼ mile
Crawl – 20 feet out and back
Run – ¼ mile
Burpees – 20
Run – ¼ mile
Crawl – 20 feet out and back
Run – ¼ mile

*See OCR Domination program for exercise descriptions, video demos, etc:

OCR Domination a 12 week, carefully and thoughtfully designed (and tested over 8 separate 8-to-12-week training programs with local clients since 2012) program to 1) get you ready for your next Obstacle Coure Race, and/or 2) help you improve performance, shed fat, and get into amazing overall shape.

You’ll do everything from my special OCR “hurricane” workouts, to running hills, to AMRAP metabolic conditioning circuits, to long runs, to recovery days, and everything in between.

There are dozens upon dozens of different workouts in this program. I truly think it’s one of the best and most comprehensive I’ve ever put together.

BUT – it’s on a “dime sale” to celebrate it’s release, so the price goes up a little every time someone buys. Get it now for the best deal:

new 12 week Obstacle Course Race prep plan

To your success!

– Forest Vance, MS, CPT, ForestVance.com