The Obstacle Course Race Workout

Feb 28, 2017 | Workouts

Male Personal Trainer pulling a sled on the Edge turf

By Jeremy Carbajal, Elite Personal Trainer

Obstacle course races are all the rage at the moment, and with good reason: Few physical endeavors are as grueling. Courses are peppered with various challenges that require total-body strength and muscular and cardiovascular endurance. Since participants don’t know what obstacles await, the only way to prepare is to prepare for absolutely anything. This month’s workout does just that. Designed by Elite Personal Trainer Jeremy Carbajal, the king of Obstacle Course Race (OCR) Training at ClubSport Pleasanton, this training plan will prepare OCR newbies to conquer their first race and OCR vets to own their next course.

The Workout

Complete 3-5 rounds of the following exercises.

Farmer Carries

Walk 20-30 yards

Hold two dumbbells or kettlebells. Keep an upright posture and walk 50-100 feet while holding a neutral spine. Make sure to choose a weight that challenges your grip and core strength.

Bear Crawl

Crawl 20-30 yards forward and back

On all fours, keep your hips low to the ground and crawl like a bear for 20-30 yards forward and back. The distance should challenge your shoulders and core.

Pullups

10-15 repetitions

Perform 10-15 pull-ups. They can be without assistance, machine-assisted, or band-assisted.

Marpo Rope Pull

Pull 40-50 feet

Sit on the ground with the Marpo rope in its lowest position. Pull from the top pulley back to the sides of your chest. A hip hinge is optional to assist with the movement. The resistance should challenge your upper back, biceps, and grip strength. Pull for 40-50 feet.

Sled Pull to Sled Push

2-3 round trips: Pull 10 yards, then push back to the starting point

Keep your hips back and backpedal while pulling the sled for 10 yards, then push it back to the starting point. Do 2-3 round trips.

Incline Walk/Run Intervals

5-8 intervals: Walk/run for 60 seconds, recover for 60 seconds

Set the treadmill to a challenging incline and a slower speed. Walk or run for a minute, then rest for a minute. Repeat 5-8 times.


Meet Jeremy Carbajal

Jeremy Carbajal is an Elite Personal Trainer at ClubSport Pleasanton. He is trained as a Corrective Exercise Specialist, Level 1 YogaFit instructor, and is an experienced basketball coach at the high school level.


All Articles

Counting Macros vs. Counting Calories – What’s the Best Method for Me?

Counting Macros vs. Counting Calories – What’s the Best Method for Me?

For the health-conscious or people who are trying to lose or gain weight, the two most prevalent methods for tracking food are counting macros and counting calories. While both approaches aim to enhance health and fitness goals, they differ significantly in their focus and application. Let’s dive into the distinctions between the two and help you decide which method might be best suited to your individual goals.

read more
Mat Pilates Workout

Mat Pilates Workout

In today’s fast-paced world, finding the time and space for a consistent workout routine can be challenging. However, with Pilates mat workouts, staying fit and healthy has never been more convenient. The beauty of Pilates lies in its simplicity and accessibility—all you need is a mat, and you’re ready to go.

read more
The Edge Interval Circuit

The Edge Interval Circuit

As the days get longer and the temperature starts to rise, the anticipation of spring break kicks in. Whether you’re planning a beach vacation or simply looking forward to enjoying the warmer weather, now is the perfect time to amp up your fitness routine. Say goodbye to winter sluggishness and welcome the energy of spring with our Workout of the Month – The Edge Interval Circuit. This strength and endurance workout is designed to ignite your metabolism, burn calories, and get you in prime shape for spring break.

read more
Protein Frozen Yogurt

Protein Frozen Yogurt

Satisfy your sweet cravings guilt-free with Protein Frozen Yogurt, a delightful treat that blends deliciousness with nutritional benefits. Loaded with protein powder, this frozen yogurt becomes a powerhouse for muscle support, making it an ideal choice for fitness enthusiasts. The addition of Greek yogurt not only enhances the creamy texture but also provides a rich source of probiotics, promoting gut health and boosting your immune system.

read more
Tiramisu Protein Pancakes

Tiramisu Protein Pancakes

Elevate your breakfast experience with the delectable goodness of Tiramisu Protein Pancakes, a delightful fusion of flavor and nutrition. Packed with protein powder, these pancakes become a hearty and muscle-nourishing treat, perfect for those looking to kick-start their day with a protein boost. Ground flaxseed introduces a dose of omega-3 fatty acids and fiber, promoting heart health and aiding in digestion.

read more