How to train for an Obstacle Course Race

Are you wanting to try OCR Park, but the obstacles look a bit intimidating?

Worry no more, as we have some tips on how to train for an obstacle course race and getting yourself ready to conquer the obstacles at OCR Park.

Although we do have fitness zones before each obstacle where our trainers have designed specific exercises to get you prepared to go up, down or through an obstacle, you might still want to practice ahead of your visit.

Our fitness trainer Aaron tells us that there are five pillars of obstacle course racing that our OCR classes follow:

  1. Muscle endurance
  2. Cardiovascular endurance
  3. Muscle strength
  4. Core strength
  5. Grip strength

Our trainers provide all the necessary guidance and training for you to smash all the obstacles at our OCR park and build on the above-mentioned abilities. But if you still want to get ahead of the game and learn more on how to train for an obstacle course race, you can get your body used to cardiovascular output while using your muscles with the following exercises:

1. Train for Crawling

Helpful for our obstacles Drop & Roll, and The Tank
  • Get down on the ground on all fours.
  • Keep your core and hips low.
  • Move on all fours for a distance of 20 to 50 meters, depending on your fitness ability.
  • Repeat a few more times.

2. Train for pull ups

Helpful for our obstacles 10 Feet to Freedom, Outranked, Behind Enemy Lines, Wrong Way Round
  • Find a solid horizontal bar, hold it firmly and lift yourself off the ground
  • Change hand positions to work different muscles: Face palms away for one set, then towards you for a set. Use your muscles to lift your body off the ground and pull up so your chin goes above the bar.
  • Try and repeat as many as you can.
  • Train for push-ups (Helpful for 10 feet to freedom, Wrong Way Round, Drop and Roll)
  • Push-ups are a powerful way to build strength. A pushing motion requires chest strength, including being in a crawl position on all fours.
  • Keep hands close to your body, or out wide under your shoulder.
  • Try an incline push up by placing your hands on a bench.
  • Try a decline push up with your feet on a bench.
  • Do 5 to 10 reps in each set, and repeat.
Lady training at OCR Park ready to take on an obstacle course race

3. Train to build a stronger core

Helpful for almost all the obstacles
  • Do a 1-minute elbow plank – place your elbows on the ground directly underneath your shoulders with your feet hip-width apart.
  • Your back and hips should be horizontally flat.
  • Drive your elbows into the floor engage/hold your core tight.

4. Train for running from one obstacle to the other

  • Choose a short distance and sprint.
  • Slow down and run a longer distance.

Here is an example set you can try a few times before going on the obstacle course.

  • 10 Push-ups
  • Bear Crawl on the floor for 20 meters
  • Run 100 meters
  • A few pull-ups
  • 10 squats
  • 1-minute elbow plank
  • Run back to your start point
  • Repeat three times

And here you go! This should make you feel confident on how to train for obstacle course races, smash the obstacles at OCR Park and book your visit today. Whatever it takes!

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