If you’re training for your next OCR or Spartan Race, you need to check out these 4 OCR workouts of the day (WODs). These OCR WODs are designed to be scaled for any fitness level and fill no doubt improve your next race performance.
4 Crossfit Endurance & OCR WODs
1. Get Low
5 Strict Pull Ups
50 foot Prowler Push with 45# or Large Box Jump Box no weight
1 Min Rest
Yes you may suffer “prowler sickness.” Yes you will be doing 150 burpees. This one is meant to make you dig deep while making breathing hard by keeping you low the entire time. Push the rounds to be as quick as possible and add weight to the sled pushes as needed to get you into that heart rate beating out of your chest zone.
2. Swing Around
1 Mile Run
100 KB Swings (Men 35lbs/16kgs – Woman 26lbs/11kgs, RX+ Men 53lbs/24kgs – Woman 35lbs/16kgs)
Get your swing on with this hip buster. The goal is to go unbroken on the swings and push your pace on the mile. Try to keep the first mile under your current 5k pace and the following runs around your 5k pace. It will get tougher as the swings take their toll.
3. Get a Grip
800 Meter Run
10 Burpee Pull Ups
100 Meter Kettle Bell Farmers Carry ( Mens 32kg/70lbs – Women 24kg/53lbs )
10 Burpee Pull Ups
3 miles, 120 burpee pull ups, but trust me when I say it’s the heavy carry in the middle that sets this one off. With the farmers carries you’ll end us with just under 3.5 miles making this the perfect training for any Spartan Sprint or 5k OCR. This one is meant to be done fast but the carries should be slow and steady paced. Try not to put the kettle bells down for the full distance.
4. Lungy Mc’ Ropy
100 Walking Lunges
1 Rope Climb
150 Walking Lunges
2 Rope Climbs
200 Walking Lunges
3 Rope Climbs
250 Walking Lunges
4 Rope Climbs
This is not meant to be easy. If you’re looking for some spice in your life, 700 lunges and 10 rope climbs will help your feel the burn. Build your uphill strength and bulletproof legs through mass sets of lunges. Combined with rope climbs to test and build your grip and pull strength. Lungy Mc’ Ropy will slowly eat away at your core strength while testing your will to keep lunging. Don’t give up though.
Looking for more workouts? Check out 5 more OCR WODs here