The Rise of OCR
Interested in giving OCR a go?
Obstacle course racing. A sport which started many years ago and has turned into competitive races across the globe with in some cases $1million prize money being on the line for the winner.
So why is crawling through mud, swinging across bars, running over mountains and swimming through boggy lakes so appealing to people? In my opinion OCR has something for everyone. The sport attracts the weekend warriors who want to drag a few friends along and do it for fun. It also attracts age groupers and top elite athletes who want to be the best of the best. OCR typically would be classed as an endurance sport as the majority of Races are 5km and above. The great thing about offering the shorter distance races is that it appeals to those who do not run or take part in endurance sports often. It attracts the runners, cross fitters, the power lifters and the general gym goers. I mean, everyone can do a 5km Spartan race, even if they walked it and took the 30 burpee penalty at the hard obstacles. I believe the appeal comes from the sense of achievement people get when they conquer obstacles and for sure when they finally cross that finish line.
We have all heard of the two movie’s Tarzan and gladiator. OCR is a mix of both, throw in a decent amount of running and that’s your race. The diversity of the sport means it can really be offered to anyone. Companies now offer kids races and age group categories so they are really trying to tick every box they can. It is also be a great way for other companies to team build by entering their staff into races where they can work together to get through the course.
Having been racing OCR for almost 5 years, I have witnessed the sport grow a tremendous amount. At one stage through the race season in the UAE we were getting 2-3 races a month! With more and more gyms offering OCR as a training service they offer I’m certain the sport will continue to grow. We are not far out from OCR becoming an Olympic sport and not so long ago it was announced to start in the Asian Olympic Games. Once this happens you can be sure to see another big boom of people wanting to get involved in this exciting sport!
Interested in giving OCR a go? We have three OCR coaches at InnerFight, myself, Ivana and Jess all compete in OCR so we know what it takes to get you through to the finish line.
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
Obstacle course racing. A sport which started many years ago and has turned into competitive races across the globe with in some cases $1million prize money being on the line for the winner.
So why is crawling through mud, swinging across bars, running over mountains and swimming through boggy lakes so appealing to people? In my opinion OCR has something for everyone. The sport attracts the weekend warriors who want to drag a few friends along and do it for fun. It also attracts age groupers and top elite athletes who want to be the best of the best. OCR typically would be classed as an endurance sport as the majority of Races are 5km and above. The great thing about offering the shorter distance races is that it appeals to those who do not run or take part in endurance sports often. It attracts the runners, cross fitters, the power lifters and the general gym goers. I mean, everyone can do a 5km Spartan race, even if they walked it and took the 30 burpee penalty at the hard obstacles. I believe the appeal comes from the sense of achievement people get when they conquer obstacles and for sure when they finally cross that finish line.
We have all heard of the two movie’s Tarzan and gladiator. OCR is a mix of both, throw in a decent amount of running and that’s your race. The diversity of the sport means it can really be offered to anyone. Companies now offer kids races and age group categories so they are really trying to tick every box they can. It is also be a great way for other companies to team build by entering their staff into races where they can work together to get through the course.
Having been racing OCR for almost 5 years, I have witnessed the sport grow a tremendous amount. At one stage through the race season in the UAE we were getting 2-3 races a month! With more and more gyms offering OCR as a training service they offer I’m certain the sport will continue to grow. We are not far out from OCR becoming an Olympic sport and not so long ago it was announced to start in the Asian Olympic Games. Once this happens you can be sure to see another big boom of people wanting to get involved in this exciting sport!
Interested in giving OCR a go? We have three OCR coaches at InnerFight, myself, Ivana and Jess all compete in OCR so we know what it takes to get you through to the finish line.
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Obstacle course racing. A sport which started many years ago and has turned into competitive races across the globe with in some cases $1million prize money being on the line for the winner.
So why is crawling through mud, swinging across bars, running over mountains and swimming through boggy lakes so appealing to people? In my opinion OCR has something for everyone. The sport attracts the weekend warriors who want to drag a few friends along and do it for fun. It also attracts age groupers and top elite athletes who want to be the best of the best. OCR typically would be classed as an endurance sport as the majority of Races are 5km and above. The great thing about offering the shorter distance races is that it appeals to those who do not run or take part in endurance sports often. It attracts the runners, cross fitters, the power lifters and the general gym goers. I mean, everyone can do a 5km Spartan race, even if they walked it and took the 30 burpee penalty at the hard obstacles. I believe the appeal comes from the sense of achievement people get when they conquer obstacles and for sure when they finally cross that finish line.
We have all heard of the two movie’s Tarzan and gladiator. OCR is a mix of both, throw in a decent amount of running and that’s your race. The diversity of the sport means it can really be offered to anyone. Companies now offer kids races and age group categories so they are really trying to tick every box they can. It is also be a great way for other companies to team build by entering their staff into races where they can work together to get through the course.
Having been racing OCR for almost 5 years, I have witnessed the sport grow a tremendous amount. At one stage through the race season in the UAE we were getting 2-3 races a month! With more and more gyms offering OCR as a training service they offer I’m certain the sport will continue to grow. We are not far out from OCR becoming an Olympic sport and not so long ago it was announced to start in the Asian Olympic Games. Once this happens you can be sure to see another big boom of people wanting to get involved in this exciting sport!
Interested in giving OCR a go? We have three OCR coaches at InnerFight, myself, Ivana and Jess all compete in OCR so we know what it takes to get you through to the finish line.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Obstacle course racing. A sport which started many years ago and has turned into competitive races across the globe with in some cases $1million prize money being on the line for the winner.
So why is crawling through mud, swinging across bars, running over mountains and swimming through boggy lakes so appealing to people? In my opinion OCR has something for everyone. The sport attracts the weekend warriors who want to drag a few friends along and do it for fun. It also attracts age groupers and top elite athletes who want to be the best of the best. OCR typically would be classed as an endurance sport as the majority of Races are 5km and above. The great thing about offering the shorter distance races is that it appeals to those who do not run or take part in endurance sports often. It attracts the runners, cross fitters, the power lifters and the general gym goers. I mean, everyone can do a 5km Spartan race, even if they walked it and took the 30 burpee penalty at the hard obstacles. I believe the appeal comes from the sense of achievement people get when they conquer obstacles and for sure when they finally cross that finish line.
We have all heard of the two movie’s Tarzan and gladiator. OCR is a mix of both, throw in a decent amount of running and that’s your race. The diversity of the sport means it can really be offered to anyone. Companies now offer kids races and age group categories so they are really trying to tick every box they can. It is also be a great way for other companies to team build by entering their staff into races where they can work together to get through the course.
Having been racing OCR for almost 5 years, I have witnessed the sport grow a tremendous amount. At one stage through the race season in the UAE we were getting 2-3 races a month! With more and more gyms offering OCR as a training service they offer I’m certain the sport will continue to grow. We are not far out from OCR becoming an Olympic sport and not so long ago it was announced to start in the Asian Olympic Games. Once this happens you can be sure to see another big boom of people wanting to get involved in this exciting sport!
Interested in giving OCR a go? We have three OCR coaches at InnerFight, myself, Ivana and Jess all compete in OCR so we know what it takes to get you through to the finish line.
Obstacle course racing. A sport which started many years ago and has turned into competitive races across the globe with in some cases $1million prize money being on the line for the winner.
So why is crawling through mud, swinging across bars, running over mountains and swimming through boggy lakes so appealing to people? In my opinion OCR has something for everyone. The sport attracts the weekend warriors who want to drag a few friends along and do it for fun. It also attracts age groupers and top elite athletes who want to be the best of the best. OCR typically would be classed as an endurance sport as the majority of Races are 5km and above. The great thing about offering the shorter distance races is that it appeals to those who do not run or take part in endurance sports often. It attracts the runners, cross fitters, the power lifters and the general gym goers. I mean, everyone can do a 5km Spartan race, even if they walked it and took the 30 burpee penalty at the hard obstacles. I believe the appeal comes from the sense of achievement people get when they conquer obstacles and for sure when they finally cross that finish line.
We have all heard of the two movie’s Tarzan and gladiator. OCR is a mix of both, throw in a decent amount of running and that’s your race. The diversity of the sport means it can really be offered to anyone. Companies now offer kids races and age group categories so they are really trying to tick every box they can. It is also be a great way for other companies to team build by entering their staff into races where they can work together to get through the course.
Having been racing OCR for almost 5 years, I have witnessed the sport grow a tremendous amount. At one stage through the race season in the UAE we were getting 2-3 races a month! With more and more gyms offering OCR as a training service they offer I’m certain the sport will continue to grow. We are not far out from OCR becoming an Olympic sport and not so long ago it was announced to start in the Asian Olympic Games. Once this happens you can be sure to see another big boom of people wanting to get involved in this exciting sport!
Interested in giving OCR a go? We have three OCR coaches at InnerFight, myself, Ivana and Jess all compete in OCR so we know what it takes to get you through to the finish line.
One-Hour Workout: Revving Your Swim Engine
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