Why this session
OCR rewards grit under fatigue. This session blends strength, carries, grip, and pacing so you can move fast after you’ve been slowed down.
The Session (90–110 min)
Warm-Up (12 min)
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3 rounds: 200 m easy jog → 10 air squats → 10 scap pull-ups or hangs → 10 slow lunges → 30” dead hang
Coach notes: nasal breathing, tall posture, active shoulders.
Movement Prep (8 min)
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2 rounds: 10 hip hinges (PVC or light KB), 10 face pulls/band pull-aparts, 10 calf raises, 10 wrist rocks.
Cue: “Stacked ribs, squeeze glutes.”
Skill Block (12–15 min): Rope Technique
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Progression: foot lock practice → 2–3 pulls → full ascent (as able).
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Alt. for no rope: towel hangs + knee-to-chest, 3 sets × 20–30”.
Strength Block (20 min): Carries + Hinge Superset
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4 sets:
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Sandbag/Log Carry 60–100 m (RPE 7)
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Romanian Deadlift 6–8 reps (barbell/DB/KB)
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Rest 60–90”
Cue: neutral spine, crush grip, short steps on turns.
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Engine Block (22–25 min): “Penalty Pace” EMOM
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20 minutes EMOM alternating:
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Odd minutes: 12–15 burpees @ smooth pace (or 10 squat thrusts)
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Even minutes: 200 m trail run or 150 m row/Assault bike 12–15 cal
Goal: maintain even breathing; don’t redline early.
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Race-Craft Finisher (10–12 min): Transitions
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3 rounds: 150 m run → 30 m farmer carry → 5 wall touches/jump to target → 30 m sandbag shoulder (switch sides).
Cue: set the bag before running; hands ready for next station.
Cooldown (8–10 min)
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Easy walk, calf/hip flexor stretches, 90/90 hip flows, forearm smash.
Scaling
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Newer athletes: lighter bags, reduce burpees to 8–10, swap rope climbs for strict hangs.
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Advanced: heavier bag, odd minutes = 15 burpees, add a final 400 m tempo run.
Ready to test this on real ground? Join the ZOO305 weekend and get coached on carries, rope, and penalty pacing—so race day feels familiar.