“KB / BW MetCon Mash Up” [sample workout, OCR Domination, week 6 - day 1]

by admin on September 20, 2018

Team FVT is 9 days away from our biggest Obstacle Course Race of the year!

We have been training HARD since early February … have completed two races as practice and preparation … and now we take on 12-14 miles and 30-35 obstacles, starting at a surface elevation of 6,224 feet, and working upwards of 9,000.

Wish us luck!

To celebrate, I am putting my OCR Domination course on sale. This is the exact plan we have used to get ready for the big event. You can use this to prep for your own Obstacle Course Race, or just to get into the best shape of your life.

Here is a sample workout from the program:

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“KB / BW MetCon Mash Up” [sample workout, OCR Domination, week 6 - day 1]

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 – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile

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Try that workout to get a feel for the OCR Domination program. I think you’ll find it challenging, yet highly rewarding.

And if you want the full program, you can get it now at the link below:

GET – OCR Domination – the Ultimate 12 Week Plan to Dominate Your Next Obstacle Course Race (on sale this week)

To your success! -

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

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