This workout starts with 1-mile run then there are five full body movements performed as a circuit, including a 500-meter run. The combination of these five moves is perfect for preparing your body for the anaerobic and aerobic demands of any obstacle course race.

Power through this five-round workout to mimic the conditions of your next OCR, improve grip strength, and get in great cardiovascular shape.

DIRECTIONS

Complete a dynamic warmup prior to this workout. Run 1 mile then complete five rounds of the workout, resting 1-2 minutes between rounds.

THE WORKOUT

Run 1 mile
Rest as needed
5 ROUNDS
1 Rope Climb
Notes: If no rope is available complete 5 bodyweight pullups. Beginners can do 8 assisted pullups.
Run 500 meters (0.31 miles)
Notes: treadmill is acceptable
4 Heavy Tire Flips
Notes: If you do not have a tire to flip, complete 8 dumbbell or barbell deadlifts.
Dumbbell Farmer’s Walk
Duration: 1 minute.
Weight: Females: 30lbs each hand; Males: 60lbs each hand
Notes: There is a 5 Burpee penalty for every drop, complete the 5 Burpees before picking up and continuing.
Kettlebell Clean and Press
Reps: 10