Name: Playbook - Evan Betts - 🔥 OBSTACLE COURSE RACING PREP 💦⚡️
Uploaded: 2021-01-18T11:49:55.902Z
Duration: 45 min
Description: 🔥 OBSTACLE COURSE RACING PREP 💦⚡️

6 Exercises you can do to prep for your next OCR race.  You’ll need sandbags, dumbbells, resistance bands, a treadmill, a monkey bar apparatus, battle rope, and boxes.

If you are doing any sort of obstacle course race, be it Tough Mudder, Spartan Race, or Ninja Warrior... this circuit will help prep you for any challenge.  Use this circuit to build your upper body strength, muscular conditioning, and overall race coordination.

1.  Build or find a wall.  Jump back and forth over the wall until you are too tired to continue.  I added a weighted vest and a burpee to challenge my conditioning even further.

2.  A lot of Obstacle Course Races will require you to jump over some sort of wall or structure, so here’s how you can practice at home.

🥵 WALL JUMPS OVERS! ☺️

1.  Take 2 resistance bands, hook them cross ways over your shoulders, while other side is weighted down by an object.

2.  Can’t stress conditioning enough.  This is meant to emulate the lactic acid that will build up during hill runs or terrain that changes in elevation.

RESISTANCE SQUAT JUMPS TO BURPEES

1.  “Sandbag Hoisting” where you leverage your body against a rope and pulley system attached to a weight.  The bag I’m hoisting is 50 lbs but some of these OCR races will get up to 150lbs.

SANDBAG HOISTING 💪🏽💪🏽🤬

“SPRINTS.” One of the most explosive things you can do for yourself to build endurance and increase your maximal oxygen intake.  See that finish line?  Put in whatever you have left to get there, and RUN AS FAST AS YOU CAN.

💦💦 SPRINTS ⚡️⚡️

“Misery Runs.” Put some weight on your shoulders and run on an incline for :60s at a time to build up endurance.  My incline was 10 at a 6 speed with a 50 lb bag on my shoulders.  A lot of courses have long ascending runs or will make you carry something up and down a hill.

MISERY RUN 🥵🤮

“Hanging shimmy to Monkey Bar swing”. Most courses these days will have you swinging across a body of water, or using your upper body strength to cross something.  Get comfortable with shimmying across an Apparatus from one side to another.

🐒🙊 MONKEY BARS

OBSTACLE COURSE RACING PREP! 🔥🥵💯

🔥 OBSTACLE COURSE RACING PREP 💦⚡️

If you haven’t got enough time, this is the perfect leg burner!
Waiting for your new workouts💯

Beni

🔥 QUICK LEG TONING 🔥

Michael

Perfect finisher!!!🔥🔥🔥
Will you upload new workouts?

Benito

🔥🔥 ABS ON FIRE 2 🔥🔥

18:00 w/ 28lbs Kettlebells. 

Waiting for your next contents👊🏻💯

javi

KETTLEBELL BURNER 🔥🥵💦

25 mins of hell. Sick workout!

Upload more!!!🐐💪🏻💯🔥

Gluten free HAMstrings🍗& horse (s)quads🐴
Nice leg day finisher, thank you Evan🤙🏻

🔥 OBSTACLE COURSE RACING PREP 💦⚡️

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