About
This 4-week gym-based plan is designed to support new OCR athletes in building the strength and stamina needed to conquer obstacles and trails. The sessions target key movement patterns like pulls, carries, squats, and core stability, all crucial for climbing, crawling, and carrying your way through a Spartan Race or OCR event. Program Highlights: Efficient 2-day training split to fit around your running and skill work Simple RPE guidance (1–10 scale) to adjust intensity to your level Circuit-style workouts to train strength and endurance together We encourage you to keep running and practicing your skills on off days. Strength is the foundation, but movement is the mission.
