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.


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