Fitness Programme

Fitness Programme: OCR Obstacle Course Racing Programme, 8 Weeks

Workout.TrainingProgramme1Introduction

  • This is a an intense training programme that targets the whole body.
  • It spans over eight weeks.
  • Bodyweight exercises make up most of the programme.
  • The number of sets and reps are suitable at an intermediate level. Scale basis your current form.
  • The programme is perfect preparing for an obstacle course event.
  • You will be in the best shape of your life after completing the programme.
  • Good luck and have fun!

Download

Click to download the programme and start an intense period: Obstacle Course Racing Programme

Training Programme: Strength & Cardio Programme, 8 Weeks (Member)

Workout.TrainingProgramme1Introduction

  • This is a an intense training programme that targets the whole body.
  • The programme runs for eight weeks.
  • Body weight exercises make up the programme.
  • You will be in the best shape in your life after completing the programme.
  • Good luck!

Download

Click to download the programme and start an intense period: Download Area (Member).

Training Programme: High Intensity Interval Training, 2 Weeks (Member)

Workout.TrainingProgramme1Introduction

  • This is a an intense training programme that targets the whole body.
  • The programme runs for two weeks. Alternate four times for a two-month training period.
  • Body weight exercises make up the programme.
  • Tabatas are extensively used (see explanation below).
  • The cardio effect is magnified through the use of Tabatas.
  • Good luck!

Download

Click to download the programme and start an intense period: Download Area (Member).

Explanation

Tabatas:

  • 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
  • Rest 1 min after every full Tabata => total time per exercise of 5 min.
  • Find a pace that could be maintained throughout all eight sets, but only with great difficulty.