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30 at HOME OCR exercises + 3 workouts

2020 has not been the year we were all hoping for (that's an understatement). I've spoken with many OCR competitors who have completely stopped training. The most common reasons have been: a lack of motivation since all races have been cancelled, not having access to any equipment since gyms are/were closed, and simply not knowing what exercises/workouts to do from home. While I truly do understand this struggle, I want YOU to know that after today, you will have not have any more excuses and can get back to training. OCR will be back, and you CAN train specifically for OCR from home with very little, or even no, equipment.

If lacking motivation is what has been holding you back, think about our current situation as more of an opportunity. This is an opportunity for you to prove not just how physically strong you are, but how mentally strong as well. Working out is not just for racing, but also so that you can be the best version of yourself on a daily basis. Use this time to prove to yourself that you can overcome these OBSTACLES and when race day is finally here, you will be ready to smash the course instead of feeling regret for gaining 15lbs. I don't mean to make this sound easy. I know many people out there are truly struggling, but just like OCR, life is about overcoming obstacles and you will feel much better if you continue to do your best to train rather than if you don't.

I have listed 30 exercises that can be done from home to help you train for OCR. Some exercises need equipment but that equipment is inexpensive and almost anyone can get it off the internet to use at home. I did not include running on here, but obviously, if possible, you should be running!

Equipment needed: Pull up bar, Box or Bench (or you can use steps or stable furniture)


Air Squats

Reverse Lunges

Forward Lunges

Lateral Lunges

Pistol Squats

Calf Raises

Glute Bridges

Step Ups (box or bench)

Upper body:

Push ups

Plank Push ups

Bench Dips (box or bench)

Inverted Push Up (box or bench)

Pull ups (pull up bar)

Dead hand (pull up bar)

Grip switches (pull up bar)



Squat Jumps

High Knees

Jumping Lunges

Burpee Broad Jump

Sumo Jumping Jacks

Box jumps (box or bench

Plank walk out

Mountain Climbers


Hanging leg raise


Reverse plank

Full body crunch

Side plank hip drops

Plank oblique crunch

Workout #1

30 seconds on 30 seconds off - 5 rounds

Air Squats

Burpee Broad Jump

Dead Hang

Plank Walk Out

Mountain Climbers

Workout #2

40, 30, 20, 10 reps for each exercise in a circuit

Box Jump

Push Up

Alternating Lunges

Full Body Crunch

Workout #3

3 Sets for each pair of exercises - rest 1 minute after each side

20 Sumo Jumping Jacks

10 Hanging Grip Switches

20 Jumping Lunges

15 Bench Dips

20 Burpees

20 Plank Oblique Crunches

If you have any questions about these exercises or workouts, please reach out to us before you try them!


Trio Fitness OCR is all about customizing programming to match the athletes we train. It's that simple. Check out our Training Programs to learn more.

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Joel Hayes (Coach)

Luke Hayes (Coach & Article Author)

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