Goal Setting Worksheet for Obstacle Course Racing Clients

Use in FirstRep form

Personal Goals

Setting personal goals helps in targeting specific areas for improvement in your OCR performance.

Aa What is your main OCR goal? *

e.g., Complete a Spartan Race

D Target race date *

Select your race date

Strength and Endurance Assessment

Assessing your current strength and endurance levels can help in tailoring your training plan.

# Current max pull-ups *

Enter max pull-ups

# Current 5K time *

Enter your 5K time in minutes

1-10 Grip strength (scale of 1-10) *

Rate your grip strength

Obstacle Training Focus

Identify which obstacles you need to train for specifically to enhance your race performance.

vv Which obstacles do you struggle with? *

Aa Desired improvement level on each obstacle (scale 1-10) *

e.g., Wall climbs: 7

Running vs Strength Balance

Finding the right balance between running endurance and strength training is key for OCR.

# Weekly running hours *

Enter hours spent running

# Weekly strength training hours *

Enter hours spent on strength training

Nutrition Goals

Nutrition plays a critical role in your performance and recovery for OCR events.

# Daily protein intake goal (grams) *

Enter grams of protein

# Hydration goal (liters per day) *

Daily hydration goal

Mental Preparation

Mental resilience is crucial for overcoming challenges during OCR events.

... Visualization techniques you plan to use *

Describe your visualization strategies

... Affirmations for race day *

List your positive affirmations

Why Use This Template

Targeted Training

Helps you focus on specific areas where you need improvement.

Structured Approach

Provides a clear framework for your training and nutrition strategies.

How to Use

Fill out each section to clarify your goals and areas of focus.

Review your answers regularly to track progress and adjust your training.

Customization Tips

Adjust goal timelines based on personal progress.
Incorporate specific obstacle training based on upcoming races.
Modify nutrition goals as needed based on training intensity.

Build and send obstacle course racing templates digitally with FirstRep. Free for up to 3 clients.

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Frequently Asked Questions

How often should I update my goals?

It's recommended to review and update your goals every 4-6 weeks or after completing a race.

Can this worksheet be used for other fitness events?

While it’s tailored for OCR, the principles can be adapted for other endurance or obstacle events.