Training for Obstacles Races

If you are looking for some local OCR training facilities, here are a few that I recommend:

https://f45training.com/OldeRaleigh/

https://warriortechocr.com/

​​http://www.dragonflycrossfit.com/

http://crossfitaestus.com/


Below are some example workouts that I have used before, to prepare for Obstacle Races. 

workout example #1

​​Monday – Upper weights
Flat Bench 6-10 x3 SS flies (bench)
Inc Bench 6-10 x3 SS Inc Flies (bench)
High Row machine SS Close/wide 6/6 x3
Row close grip SS with cable single arm 6-10 x3
Shrug SS Side/front raises 10-12 x3
Herman presses SS upright row 10 x3
Tuesday – Lower weights
Leg press/sled 3x6/6/6 (DS)
Deadlift 10/8/6
DB Front squat 3x 8-10
Leg Curl 10-12 x3
Leg curl 10-12 x3
Calves Str SS ABS
Calves Bent SS ABS
Wednesday – Cardio / ABS
30 min HIIT Cardio (30 sec sprints/30-45 sec walk)
ABS Circuit – plank/leg raises/hanging/figure 8/windshield wipers/side/Inc Bench/Ball/pike/scissor kicks/bicycles/side planks (30-60 secs)/jump rope – do each for 30 to 60 seconds, max reps then repeat cycle 
Thursday – Upper Plyometric    3 cycles - max reps
Dips
Rope/towel pull ups or pull downs 
Abs - upper
Single arm military (bar in corner) OR BW handstand press
Pull-ups (close/normal/wide)
Abs - lower
Push-ups (close/normal/wide)
Row Body Weight smith machine (close/normal/wide)
Abs - mid
Friday – Lower Ployometric         3 sets max reps
Jump rope (1 min), Box jumps 10, Burpees 30, Lunges (jumping 15 /front/back),
Squats (close/normal/wide) 20, Back Ext 12-15, Mountain climbers 45 sec,
60 ft – [Long jumps, high knees, butt kicks, Karaoke, sprints, Bear crawl]
Weighted Vest stair climber
Saturday – swim and stretch
Sunday – Cardio 1 hour (outside run prefer in a park or trail run)


workout example #2

Monday – Upper Compound
Flat Bench 6-8 / 3-4 more DS x3
Inc machine SS Decline machine 6/6 x3
Pull –ups max reps x3 (c/n/w)
Corner bar row 8-12 x3
Shrug/rack pull
Upright row SS military press
Tuesday – Lower Compound
Leg Press / sled 6/6/6 x3 DS
Deadlift 10/8/6
DB front squat 8-10x3
Leg curl 12-15 x3                     
Leg ext 12-15 x3
Calves
Wednesday - Plyometrics (max reps)
Dips
Pull-ups
Abs – (hanging off PD machine)
Burpees
Abs – (Ball with weighted ball)
Push-ups (close/normal/wide)
Row smith (close/normal/wide)
Abs – (Hanging leg raises)
Thursday – Cardio/Plyometrics / ABS max reps
Box jumps, Lunges (jumping/front/back), Squats (close/normal/wide), Back Ext, Jump ropes, Mountain climbers, Long jumps, high knees, butt kicks, Karaoke, sprints, Bear crawl, weighted Vest stair climber
ABS Circuit – plank/leg raises/hanging/figure 8/windshield wipers/side/Inc Bench/Ball/pike/scissor kicks/bicycles/side planks (30-60 secs)/jump rope – REPEAT
Friday – Upper isometric 
Row machine 8-12 x3
Pull Down machine 6-8 / 3-4 more DS x3
Cable curl 8-12 x3
Preacher curl 6-8 / 3-4 more DS x3
Military press (bar in corner) 8-12 x3
Shrug (run the rack) (8-10 x5 ) X2
Push down (back/front) SS (6-8/6-8) x3
Overhead tricep ext 6-8 / 3-4 more DS x3