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How To Build Your OCR Workout Plan

Writer's picture: Trio Fitness Training Trio Fitness Training

Updated: Oct 22, 2024

We've all set goals and failed to reach them, but when you create a solid plan on how you will reach your goal, then you are far more likely to succeed!


I've been a Personal Trainer/Coach for over 8 years and have done assessments with over 400 different individuals. Too many times I've seen the same process repeat itself: someone says they want to improve their performance but they haven't set any specific performance goals or any type of plan to get there...unfortunately they end of failing to reach their goals. Here is how you should create your OCR workout plan!


outdoor run

 

Trio Fitness Training designs training programs for obstacle course racing participants. We've worked with athletes of all levels and we've helped hundreds to reach their goals. View our OCR Training Programs and Sign Up today!

 

Think if it like a pyramid. Your main goal will be at the very top. The main goal is what you ultimately want and will take the longest to reach. Under your main goal you have a few sub goals that will be directly related to your main goal and help you to know you are on the right track. Under your sub goals, you have mini goals that give you an overall breakdown of what metrics you need to consistently hit to reach your sub and main goals. The reason for breaking it down like this is so you can fully visualize how to reach your goal. You'll see the step by step process and will be encouraged as you achieve the mini goals and sub goals.


Example:


Main Goal:

Win Elite Spartan Stadion

Sub Goals:

Run 16 min 5k 15 pullups in a row 15 ram burpees under 45 sec

Mini Goals:

2 intense runs 2 HIIT workouts 5K stairs climbed 20 miles run 2 heavy carry

per week per week per week per week per week



Building your program like this will requires you to take a step back and break down your big goal into a bunch of little pieces.

Goal: Podium Elite Spartan Stadion

Broken down, you'll see this requires the ability to run at a high HR for 20-25 minutes with stairs, obstacles, and high intensity exercises mixed in. The greatest runner won't win, and the best Crossfit athlete won't either. You need a full combination of strength, speed, and endurance. For this goal, you need more speed/endurance and less strength. If you already have a strength background then definitely put more focus on cardio (without neglecting strength) , but if you are already an excellent runner, build up functional strength to complete the package.


outdoor workout

Give it a try!

  1. Set a very specific, ultimate goal

  2. Identify "checkpoints" you will use to gauge progress

  3. Breakdown into mini weekly/monthly goals what is required to reach your ultimate goal


Connect with us:

Text: 610-222-7155

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Trio Fitness Training was established in 2015 as a passion project by brothers Joel & Luke Hayes. Now they continue their passion in endurance sports by coaching athletes of all levels in OCR, Hybrid, and Tactical Fitness Competitions.

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