WORLDWIDE OBSTACLE COURSE RACE WORKOUT Workbook Traine · PDF file WORLDWIDE OBSTACLE...

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Transcript of WORLDWIDE OBSTACLE COURSE RACE WORKOUT Workbook Traine · PDF file WORLDWIDE OBSTACLE...

  • · ONE HOUR · ONE MISSION · ONE COMMUNITY

    WORLDWIDE OBSTACLE COURSE RACE WORKOUT

    6.24.2017 @powersystems #ownyourobstacle

  • 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.

    @powersystems #ownyourobstacle

  • AS FITNESS PROFESSIONALS, YOU

    WITNESS ACTS OF STRENGTH EVERY DAY.

    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.

    At Power Systems, we want to help you

    become a part of this great movement by

    BEING A PART OF THE WORLDWIDE

    OBSTACLE COURSE RACE WORKOUT!

    HOW TO GET INVOLVED:

    Follow @powersystems 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

    Post a flyer at your facility or email your

    #fitfam with the details! Ask members to

    reserve their spot so you know how many

    Versa Loops you need to have on hand.

    Host your event! Stream it on Facebook

    and Instagram Live to connect with your

    #fitfam, anywhere.

    SOMETHING REMARKABLE IS

    HAPPENING WITH THE SPORT OF

    OBSTACLE COURSE RACING

    Communities are being built,

    both in person and online.

    Individuals of all abilities are

    coming together to form teams.

    Generational lines are being crossed

    1

    2

    3

    4

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    BONUS TIP! Make it an open house & tell members to invite a friend!

    YOU WILL NEED · Versa Loops · Print out of Exercises

    DISCOUNT visit www.powersystems.com/ OCRloops to order any extra you need. Use code LOOPS25 for 25% off your Versa Loops and enjoy free shipping, too!

    @powersystems #ownyourobstacle

  • THE WARM UP -This warm up is broken into 3 parts, all equally important.

    VISIT WWW.POWERSYSTEMS.COM/OCRWORKOUT

    FOR VIDEO DEMONSTRATIONS OF EACH EXERCISE

    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

    @powersystems #ownyourobstacle

    WORLDWIDE OBSTACLE COURSE RACING WORKOUT Designed by Yancy Culp, Elite OCR Athlete, Top OCR Coach and owner of YancyCamp.com

    PRO TIP! Download the Interval Timer App, making the intervals a breeze!

  • 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!

    · Bodyweight squats · Push-ups · Mountain Climbers

    · Lunges · Alternating lat pullldowns w/Versa Loop (arm pointing up)

    · Elbow plank w/side to side hip roll

    · Speed squat jumps · Alternating rows w/Versa Loop (arm out front)

    · Plank w/hip circles

    · Side to side squat jumps · Plank w/up downs · Alternating V-ups

    · Split squat jumps · Alternating rows w/Versa Loop (arm pointing toward ground)

    · Good mornings

    · Sumo jumping jacks · Alternating rows w/Versa Loops (arm pointing out to the side)

    · Plank w/in & out pops

    · Burpees · Push-ups · V rockers

    · Backwards bear crawl · Forward plank walk to hip drive · Backwards plank walk to hip drive

    · Bodyweight squats · Push-ups · Mountain Climbers

    · Lunges · Alternating lat pullldowns w/Versa Loop (arm pointing up)

    · Elbow plank w/side to side hip roll

    · Speed squat jumps · Alternating rows w/Versa Loop (arm out front)

    · Plank w/hip circles

    · Side to side squat jumps · Plank w/up downs · Alternating V-ups

    · Split squat jumps · Alternating rows w/Versa Loop (arm pointing toward ground)

    · Good mornings

    · Sumo jumping jacks · Alternating rows w/Versa Loops (arm pointing out to the side)

    · Plank w/in & out pops

    · Burpees · Push-ups · V rockers

    · Backwards bear crawl · Forward plank walk to hip drive · Backwards plank walk to hip drive

    VISIT WWW.POWERSYSTEMS.COM/OCRWORKOUT FOR VIDEO DEMONSTRATIONS OF EACH EXERCISE

    @powersystems #ownyourobstacle

    ROUND 1 ROUND 2

    WORLDWIDE OBSTACLE COURSE RACING WORKOUT Designed by Yancy Culp, Elite OCR Athlete, Top OCR Coach and owner of YancyCamp.com

    PRO TIP! Download the Interval Timer App, making the intervals a breeze!