My Favorite Obstacle Course Race Workout by Sponsored OCR Athlete, Michelle Kasold

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My Favorite Obstacle Course Race Workout by Sponsored OCR Athlete, Michelle Kasold

I love any workout that can emulate what I face in an Obstacle Course Race. For those of you that don’t know much about OCRs, they are usually trail-running courses with a lot of different obstacles. For example, a Spartan Sprint course is around 4-5 miles and includes about 20 obstacles (from barbed wire crawls to climbing over walls and carrying heavy buckets, just to name a few) randomly dispersed throughout. It is a full-body physical and mental challenge! It really tests your endurance, core, upper body strength, and mental toughness.

When I am training for an OCR, I often mix up days of just running, just lifting, and a circuit of both. My favorites are the circuit days! I love running intervals mixed in with some strength exercises. It helps to break up the workout, not only to get through each section, but also to get a full body workout and feel super accomplished afterwards! Plus, it replicates more of what I see on the course, where my body has to adjust back and forth between running and obstacles.

Wheather preparing for your first or 20th OCR, or just looking to mix up your training, here is an example of one of my favorite workouts:

  • Run ¼ mile as fast as you can
  • Circuit x 3:
    • 30 sit-ups
    • 40 lunges
  • Run ¼ mile as fast as you can
  • Circuit x 3:
    • 10 pull-ups
    • 20 burpees
  • Run ¼ mile as fast as you can
  • Circuit x 3:
    • 30 squats
    • 15 knee-to-chest
  • Run ¼ mile as fast as you can
  • Circuit x 3:
    • 15 push-ups
    • 40 jumping jacks
  • Run ¼ mile as fast as you can

*To make this more difficult: you can run ½-1 mile each time.

*To make this easier or harder, you can also adjust the number of reps in each circuit higher or lower.

*You can do this workout at a gym or at a track/outside. If you don’t have a bar to do pull-ups or knee-to-chest, you can substitute exercises such as plank up/downs and v-ups, or be creative and come up with your own!

Just remember to warm up and stretch before you start your workout! Challenge yourself, but know your limits. Take breaks in between rounds if you need to, and don’t forget to hydrate! (Klean Hydration™ can help you with that!) Once you cool down and stretch afterwards, have your Klean Recovery™ drink on hand to help your body get the most out of all that work you just did!


You can follow Michelle Kasold on:
Facebook: https://www.facebook.com/michellekasold/
Instagram: https://www.instagram.com/mkasold18/
Twitter: https://twitter.com/mkasold18
Website: http://mkasold18.blogspot.com/

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