4-Week Program Template for Obstacle Course Racing

Use in FirstRep document

Warm-Up Routine

Warming up prepares the body for the demands of OCR and reduces injury risk.

# Dynamic Stretching Duration (minutes) *

Enter duration in minutes

... Specific Warm-Up Exercises *

List your warm-up exercises

Strength Training Plan

Building grip strength and upper body endurance is vital for OCR.

... Upper Body Exercises *

List exercises (e.g., pull-ups, push-ups)

... Grip Strength Training *

Include grip-specific exercises

# Frequency per Week *

Enter number of sessions

Running Endurance Training

Balancing running endurance with obstacle strength is key to success.

# Long Run Distance (miles) *

Enter distance in miles

# Tempo Run Duration (minutes) *

Enter duration in minutes

# Hill Training Frequency *

Enter number of sessions per week

Obstacle-Specific Training

Train for specific obstacles you may encounter during races.

vv Obstacle Types to Focus On *

Y/N Availability of Obstacles (Yes/No) *

Do you have access to obstacles?

# Obstacle Training Frequency *

Enter number of sessions per week

Recovery and Nutrition

Proper recovery and nutrition facilitate training adaptations and performance.

... Post-Workout Recovery Snacks *

List your favorite recovery snacks

... Hydration Strategy *

Describe your hydration plan

# Sleep Duration (hours) *

Enter hours of sleep per night

Why Use This Template

Targeted Training

Focuses on the unique demands of OCR, ensuring you're race-ready.

Structured Progression

Allows for gradual increases in intensity and volume, reducing injury risk.

How to Use

Follow the program week-by-week to build your strength and endurance.

Customize the fields based on your access to equipment and obstacles.

Customization Tips

Adjust the volume of training based on your current fitness level.
Incorporate local terrain and weather conditions into your running sessions.
Mix in fun and varied workouts to keep motivation high.
Consider group training sessions for obstacle practice.
Use video resources to learn proper techniques for specific obstacles.

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

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Frequently Asked Questions

How do I adjust the program if I'm a beginner?

Start with fewer sessions per week and gradually increase as you feel more comfortable.

What should I do if I miss a workout?

Try to make up the workout later in the week, but listen to your body and prioritize recovery.