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OCR Workouts

OCR Workouts

Here are some OCR (Obstacle Course Racing) training and workouts for you to do, or for you to remember when you are not here at RipXFit. We will be adding some of the OCR workouts that we do at RipXFit as well. I hope you like this section of the website.

Regards!

 

Gym Anywhere complex

 

RipXFit Foundation Test (Test can be modified or adjusted)

10 Gym Laps Running

5 Rounds of:

5 Pull ups

10 Push ups

15 Squats

10 Gym Laps Running

Modifications to the test are:

Bands or TRX (Inverted rows = 10)

Elevating upper body from the floor (Use a step, bench or Gym Multirig)

Adjust Squat height according to clients mobility.

 

RipXFit Fitness Test

12 Gym Laps Running

10 Rounds of:

5 Pull ups

10 Push ups

15 Squats

12 Gym Laps Running

 

RipXFit Performance Test

15 Gym Laps Running

Drain to Drain Sandbag Run W20 M40

12 Rounds of:

7 Burpee Pull ups

14 Squats

Drain to Drain Bucket Carry W50 M70

12 Gym Laps Running

*** Drain to Drain Carry is around 150 meters

OCR (Obstacle Course Racing) RipXFit Workout Event 07/23/16

7 laps run (1 lap around 150 meters)
6 foot and 8 foot wall
6 laps run
3 x rope climbing
5 laps run
Traverse wall
4 laps run
1 x Full lap Bucket Carry M: 70 pounds W:50 pounds
3 laps run
2 x indoor laps crawling (Around 100 meters)
2 x 24 foot rig (You can rest after 24 foot for 30 seconds. In the future, advance OCR athletes don’t rest)
2 laps run
6 foot and 8 foot wall
Spear throw
1 lap run

 

OCR RipXFit Workout “Alliance” Event 07/30/16

4 laps run (Speed ladder, crawl ramp)

30 Ball Slams (20/14)

30 Push ups

1 lap Loaded sandbag (40/20)

6″ and 8″ foot wall

Spear Throw

4 laps run (Speed ladder, crawl ramp)

up/down Rig

30 sit ups

1 lap loaded (40/20)

Traverse wall

Bucket carry 1 lap (70/50)

4 laps run (Speed ladder, crawl ramp)

3 x Hercules Hoist

Unloaded Walking Lunges 1 lap

1 Lap Loaded (40/20)

3 Rope Climbing

4 laps run (Speed ladder, crawl ramp)

Done!

 

The Lone Wolf workout by RipXFit

Run 0.3 miles on Treadmill at 3% incline

15 Back Squats 95/65

20 Hanging Knees to Elbows

Run 0.3 miles on Treadmill at 3% incline

20 Incline Chest Press 45/20

Loaded Walking lunges with sandbag 120 feet 40/20

20 Hanging Knees to Elbows

Run 0.3 miles on Treadmill at 3% incline

3 x Hercules Hoist 80/60

20 Push Ups toe touch

20 Hanging knees to elbows

Run 0.5 miles on Treadmill at 1% incline

Spartan Cindy A by RipXFit

1 mile run

1 Wall Climb 6 foot 1 Wall Climb 8 foot

5 Rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

70 meters Bucket M70 W50

5 Rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

70 meters Bucket M70 W50

1 Wall Climb 6 foot 1 Wall Climb 8 foot

1 mile run

Road To Sparta by RipXFit

3 rounds of:

Loaded run 200 meters (Sand bag M40 W20 or KBs M35s W20)
12 or 6 chin ups
10 chest press with dumbbells

3 rounds of
Assault bike 20 cal or row 500
10 traveling renegade row push ups
24 cycles Flutter kick

3 rounds of:
Loaded run 200 meters (Sand bag M40 W20 or KBs M35s W20)
Bucket carry 60 meters (M80 W60)
Walking lunges 60 meters

3 rounds of
Assault bike 20 cal or row 500
Traverse Climbing wall
20 Criss Cross Squat


Terrible 25 workout 
by RipXFit

***Must complete exercise before moving to the next one

**mandatory three minute rest between rounds

2 rounds of:

25 Jump Squats

25 Push ups

25 Thrusters DBs M30 W15

25 Pull ups

25 Burpees

25 Kettlebells Swing M55 W35

Push-Press DBs M30 W15

Reverse Lunges (left+right = 1)

Box Jump 20″

SDHP Kettlebells (Sumo deadlift high pull) M55 W35

French Foreign Legion Workout by RipXFit

3 laps (200 meters per lap) or 750 meters row

50 meters Farmer walking M60 W30

100 Mountain Climbers (left + right = 1)

3 laps (200 meters per lap) or 750 meters row

50 chin-ups

100 Kbswings M45 W25

3 laps (200 meters per lap) or 500 meters row

40 Push-ups Knee to elbow across (contralateral)

50 Walking lunges (left + right = 1)

3 laps (200 meters per lap) or 500 meters row

10 Burpee press with Dumbbells M20 W10

30 Russian twist with medicine ball (Left+Right=1) M20 W10

3 laps (200 meters per lap) or 500 meters row

100 SDHP M45 W25

50 Low plank to high plank

 

RipXFit Forging Conditioning

4 Rounds for time:

400 meters run

15 pull ups

25 Squat jumps

400 meters run

15 Push ups

25 sit ups

400 meters run

15 Burpees

25 running lunges

400 meters run

15 Knees to elbows

1st round = 25 Medicine ball slam, 2 round 25 Ground to Overhead, 3rd round 25 Russian Twist, 4th round 25 Wall balls

 

Smurf workout by RipXFit

Run half mile

5 rounds of:

10 pull ups

20 push ups

30 Squats

Run half mile

5 Rounds of

20 inverted Rows

30 Sit ups

40 Walking lunges

Run Half mile

 

The big 40 workout by RipXFit

As many rounds as you can in 40 minutes of

400 meters run

10 wide grip pull ups

20 push ups pikes

30 calories on the rower

10 narrow grip pull ups

20 push ups knee tuck

30 calories on the assault bike

10 chin ups

20 push ups toe touch

400 meter run

10 under/over pull ups

20 narrow push ups

30 calories on the rower

2 rope climbing

 

Partner Workout Batman Day by RipXFit

Batman begins:

With your partner perform as many rounds as you can in 8 minutes of:

10 Hex Bar deadlift (70% of your max)

10 Bench press (70% of your max)

The Dark Knight

Section A: 3 rounds of 45 seconds in 20 seconds out of:

Sandbag cleans

Pull-ups

Push up knee tuck

Section B: With your partner perform as many rounds as you can in 8 minutes of:

20 Renegade Rows with Dumbbells

Push Press with Dumbbells

The Dark Knight Raises

As a team perform 150 reps of Ab wheel

 

May the Force Be With You Workout by RipXFit

15 minutes of:

The Jedi Builder: 5 Bench press

The Sith Builder: 5 Deadlift

 

As many rounds as you can in 30 minutes of:

The Force Side (Even Rounds)

20 Kettlebell Swing to Goblet Squat

10 Plyo push ups

400 meters loaded run with sandbags (M40 W20)

200 meters unloaded run

The Dark Side (Uneven rounds)

20 Sumo Deadlift with 2 Kettlebells (M:2×35 W:2×20)

8 Dumbbell Chest press

200 meters loaded run with sandbags (M40 W20)

400 meters unloaded run

 

El Chapo Workout by RipXFit

Part one: The Escape

400 meters loaded run

60 meter bear crawl

2 rope climb

30 box jumps

Part two: Free man

3 rounds of

10 renegade row push ups

20 Medicine Ball Slam

30 Butterfly sit ups

Part Three: Captured

800 meters run

100 Mountain climbers

15 Burpee Pull ups

400 meters run

200 meter Bucket Carry

 

RipXFit Daniel Modified Workout

For time:
20 Pull ups (No kipping)
400 meter run Loaded with sandbag M40 W20
40 Thrusters with Dumbbells M30 W15
800 meter run unloaded
40 Thrusters with Dumbbells M30 W15
400 meter run Loaded with sandbag M40 W20
20 Pull-ups (No kipping)

 

A little bit of Crosstraining by RipXFit

A section: 3 rounds of:

10 or 5 pull ups

20 or 10 Push ups

30 or 15 squats

40 Mountain Climbers (L+R = One rep)

B section: 3 rounds of:

400 meters loaded run with sand bag (M40 W20)

10 renegade rows with dumbbells (L+R =One) M30 W15

20 Incline Chest press with dumbbells M40 W20

30 Walking Lunges

C section: 3 Rounds of:

400 meters unloaded

15 Inverted Rows with TRX

20 decline push ups

25 Ball Slams

D section: 3 rounds of:

30 Box jumps (20 inches)

5/5 Alternate Grip Pull ups (Over under grip)

15 Narrow Push ups

20 Kettlebell Swings M55 W35

 

One Leader Workout by RipXFit

*** Movement that dictates the switch between stations

A Section:

***Sled Drag or Prowler

Spider Man Push ups

KB Swings M55 W35

B Section

*** Bucket Carry M70 W50

Ladder Fast Feet or Taps

Pull-ups

C Section

Loaded Run M40 W20

Lows To High

Curl and press M30 W15

D Section

unloaded Run

Super mans

Russian Twist M20 W10

 

The Avengers: Age of RipXFitron by RipXFit

 

Captain America: 20 Dumbbell Chest Press M50 W20 / 20R 20L Side Ball Toss against the wall M20 W10

Run 200 meters

Quick Siver: 300 Jump Rope / 20 Skiers

Run 200 meters

Iron man: 30 Ground To Overhead with Medicine Ball M20 W10 / 15 Burpee Pull ups

Run 200 meters

Hawkeye: 20 Renegade Rows Push ups / 20 Wall Balls M20 W10

Run 200 meters

Hulk: 60 meters meters Farmer Walking with dumbbells M60 W30 / 20 Ball Slams M20 W10

Run 200 meters

Black Widow: 12 Push up Toe Touch / 12 Push up to bridge

Run 200 meters

Thor: 20 Sumo Deadlift High Pulls M55 W35 / 30 Sledgehammer

Run 200 meters

Scarlet Witch: 20 Push up Shoulder Taps / 30 Russian kettlebell Swings M55 W35

Run 200 meters

Modifications: If you can’t run row 250 meters. Modified weight as well if is too heavy.

 

Partner Workout “United” by RipXFit

As a team of two, perform as many reps as possible in 8 minutes of:

A.250 meters row

B. Chest Press with Dumbbells M40 W 15

Share your reps on the B movement for scoring

Rest 3 minutes

Another 8 minutes of:

A. 15 calories on Assault Bikes

B. Sumo Deadlift High Pull with Kettlebell M45 W 20

Share your reps on the B movement for scoring

Rest 3 minutes

Another 8 minutes of:

A.75 Mountain Climbers (L and R = 1 rep)

B Butterfly Sit ups on the Ab mats

Share your reps on the B movement for scoring

***Add total amount of reps on all three couplets for total score.

 

 

EMOMS (Every minute on the minute) WoDs (Workouts) by RipXFit

The Spartan Maker by RipXFit

EMOM for 20 minutes of:

Odd number 10 Kettlebell Swings (Russian Style) M55 W35
Even Number 6 Burpee pull ups

 

The Transformer by RipXFit

EMOM for 20 minutes of:

5 Burpees

5 Squat Cleans and Press M40 W20

 

Spartan Builder by RipXFit

EMOM for 10 minutes of:

5 Deadlifts (70% of your max)
5 Box Jumps, 24/20

Spartan Jumper Thrower by RipXFit

EMOM for 10 minutes of:

5 Burpee

1 Wall Climb 6 ot 8 feet wall

1 Spear Throw