TRX for Obstacle Course Racing (OCR)

Jul 30, 2018 | Workouts

Woman lying on her back doing a TRX hamstring exercise

By Krag Rasmussen, ClubSport Fremont Wellness Director with Brenda Bennett, ClubSport Fremont Personal Trainer

Obstacle course race season is in full swing. Last month’s workout used various tools to get OCR newbies and vets in top shape for race day, so in this month’s workout, we narrow things down quite a bit and rely solely on the TRX to build power, strength, and muscular endurance. Utilized by athletes and the military, the TRX is a versatile and portable apparatus that allows you to incorporate lower, upper, and core muscles for total body workouts that yield results in strength, balance, coordination, and flexibility. Make this workout part of your regular training routine to excel in your next OCR event.

The Workout

Perform 10 reps of each exercise, completing 3-5 rounds. Rest 2-3 minutes between each round.

TRX Bilateral Plyo Jump

10 reps per side – TRX straps are at mid-length

TRX Press

10 reps – TRX straps are at full-length

TRX Curtsy Lunge

10 reps per side – TRX straps are at mid-length

TRX Power Pull

10 reps per side – TRX straps are at mid-length

TRX Supine Hamstring Curl

10 reps – TRX straps are at mid-calf length

TRX Assisted Pull-Up

10 reps – TRX straps are at over-shortened length


Meet Brenda Bennett

Brenda Bennett is an endurance athlete competing in cross country, trail running, and obstacle course racing. She has expertise in fat loss, strength training, and functional movement, and has made it her mission to help clients discover their potential and change their lives through wellness. She believes that our mindset is our biggest asset, especially in fitness, which is why she motivates clients to focus primarily on achieving proper body mechanics, muscle activation, and execution of movement patterns, knowing that results will follow.


Meet Krag Rasmussen

Krag Rasmussen is the Wellness Director for ClubSport Fremont and has over 20 years in the fitness industry as a competitive athlete, endurance coach, personal performance trainer, and fitness director. Krag is a multi-time qualifier for the USA Triathlon National Championships and race winner in running, duathlon, triathlon, road cycling, and cyclo-cross racing.


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