WORLDWIDE OBSTACLE COURSE RACE WORKOUT

Transcription

1 ONE HOUR ONE MISSION ONE COMMUNITY WORLDWIDE OBSTACLE COURSE RACE WORKOUT

2 Thank you for helping us on our mission to create a worldwide Obstacle Course Racing workout. WE BELIEVE AS HUMANS, we all have the potential to accomplish things we never thought possible. AS A GROUP, we have the ability to push each other past the comfort zone to achieve results only dreamed of. AS A COMMUNITY, we have the power to influence generations into becoming healthier and stronger for years to come. By being a part of this one workout, this one hour of your time, YOU are making an impact and YOU are making a difference in this world.

3 AS FITNESS PROFESSIONALS, YOU SOMETHING REMARKABLE IS WITNESS ACTS OF STRENGTH EVERY DAY. HAPPENING WITH THE SPORT OF OBSTACLE COURSE RACING Together, you and your clients take risks, make sacrifices, try, fail, learn and try again all while working hard to overcome the obstacles that life has in store. Communities are being built, both in person and online. Individuals of all abilities are coming together to form teams. At Power Systems, we want to help you become a part of this great movement by Generational lines are being crossed BEING A PART OF THE WORLDWIDE OBSTACLE COURSE RACE WORKOUT! HOW TO GET INVOLVED: on Instragram Screen shot I m In! image on the right & post on your Instagram page, tagging us! Make sure you are public so that we can see that you ve made the commitment to be a part of this incredible event! Use the OCR Workout hashtags in your posts and be a part of the conversation online. #ownyourobstacle #productsbyps #jointherace #everyobstacle 4 Post a flyer at your facility or your #fitfam with the details! Ask members to reserve their spot so you know how many Versa Loops you need to have on hand. 5 Host your event! Stream it on Facebook and Instagram Live to connect with your #fitfam, anywhere. BONUS TIP! Make it an open house & tell members to invite a friend! YOU WILL NEED Versa Loops Print out of Exercises DISCOUNT visit OCRloops to order any extra you need. Use code LOOPS25 for 25% off your Versa Loops and enjoy free shipping, too!

4 WORLDWIDE OBSTACLE COURSE RACING WORKOUT PRO TIP! Download the Interval Timer App, making the intervals a breeze! Designed by Yancy Culp, Elite OCR Athlete, Top OCR Coach and owner of YancyCamp.com THE WARM UP -This warm up is broken into 3 parts, all equally important. VERSA LOOP MEDLEY WARM UP Around the world x 5 Side step down & back x appx 20yd Sumo jumping jacks x 20 Lying on side forward touch / backwards touch / abduction leg raise x 8 each side GROUND MOVEMENT WARM UP Bear crawl x appx 20yd Plank walk w/foot to hand x 3 each side SHOULDER WARM UP Shoulder circles x 10 each direction Elbow butterfly s x 10 VISIT FOR VIDEO DEMONSTRATIONS OF EACH EXERCISE

5 WORLDWIDE OBSTACLE COURSE RACING WORKOUT PRO TIP! Download the Interval Timer App, making the intervals a breeze! Designed by Yancy Culp, Elite OCR Athlete, Top OCR Coach and owner of YancyCamp.com THE WORKOUT -The Worldwide Obstacle Course Racing Workout is made up of 24 exercises. -Each exercise should be performed for 35 seconds, followed by a 25 second break. -Completion of all 24 exercises equals Round 1 -Once Round 1 is completed, repeat all 24 exercises for Round 2! ROUND 1 ROUND 2 Bodyweight squats Mountain Climbers Lunges Alternating lat pullldowns w/versa Loop (arm pointing up) Elbow plank w/side to side hip roll Speed squat jumps (arm out front) Plank w/hip circles Side to side squat jumps Plank w/up downs Alternating V-ups Split squat jumps (arm pointing toward ground) Good mornings Sumo jumping jacks s (arm pointing out to the side) Plank w/in & out pops Burpees V rockers Backwards bear crawl Forward plank walk to hip drive Backwards plank walk to hip drive Bodyweight squats Mountain Climbers Lunges Alternating lat pullldowns w/versa Loop (arm pointing up) Elbow plank w/side to side hip roll Speed squat jumps (arm out front) Plank w/hip circles Side to side squat jumps Plank w/up downs Alternating V-ups Split squat jumps (arm pointing toward ground) Good mornings Sumo jumping jacks s (arm pointing out to the side) Plank w/in & out pops Burpees V rockers Backwards bear crawl Forward plank walk to hip drive Backwards plank walk to hip drive VISIT FOR VIDEO DEMONSTRATIONS OF EACH EXERCISE