The 5-Move Metabolic Conditioning Workout for Obstacle Racers

By: CJ Wagner

This 5-move, 3-round workout may aid in the following outcomes:

1.     Increase aerobic endurance.
2.     Build total body and grip strength.
3.     Improve VO2max through the use of short intervals and zero rest periods between exercises. This may improve running economy which can result in better running performance (Speed). 

Additionally, each exercise serves a purpose in mimicking what you’ll encounter in an obstacle course race. Last, you’ll burn hundreds of calories throughout this metabolic burner. Give it a shot!

DIRECTIONS

Complete 3 rounds increasing weight each round on the farmer’s walk. Rest as needed between rounds, don’t rest at all between exercises.

THE WORKOUT

1. DUMBELL/KETTLEBELL FARMER’S WALK
Weight:
Beginner: 10-25lbs
Intermediate:15-40lbs
Advance: 30lbs and up
Distance: 100 yards
Every time you drop the weight perform 5 Burpees. (If you have to turn around; due to space, dropping it and turning around is considered a drop)
OCR Transfer: Jerry Can Carry, Double Log Carry

2. MOUNTAIN CLIMBERS
Reps: 100 (50 each leg)
-Concentrate on bringing your knee into your chest and crunching your abs every rep. Do not worry about speed.
OCR Transfer: Core strength for bear crawls

3. PUSHUPS
Reps: 30
-Perform as many as you can on your feet and drop to your knees when you have to. Break it up as much as you need to.
OCR Transfer: Some OCRs include pushups as an obstacle. If not, pushups will aid in handling rigs, pulling weighted objects using a rope (as in the Herculean Hoist), and pulling yourself over a wall.

4. BODYWEIGHT WALKING LUNGE
Distance: 50 yards
OCR Transfer: This will prepare your hamstrings, glutes, calves, and quadriceps for the rigors of a climbing a mountain, a staple of many more challenging OCRs.

5. REVERSE BEAR CRAWL
Duration: 50 yards
Keep your but as low as you can throughout the bear crawl.
OCR Transfer: OCRs tend to include bear crawl of some type, whether it’s under real barbed wire or bungee cords. You can also perform a forward bear crawl in addition to the reverse bear crawl.