Obstacle Course Racing
Obstacle Course Race (OCR) Training
Are you looking to complete your first obstacle course race?
Do you already run obstacle course races and looking to step up your training?
Come to The Backyard Gym at South Florida Fitness and let coach Troy help you get prepared.
What to Expect
The OCR classes at South Florida Fitness are 60-minutes in length and are broken down into several sections.
Example Class Schedule
- Warm up (5-10 minutes)
- Strength/Power Training (15-20 minutes)
- Running Drills (5-10 minutes)
- Sports Psychology/Nutrition Discussion (5-10 minutes)
- Endurance/Race Specific Training (20-30 minutes)
Strength and Power Training
After getting warmed up you will complete a strength/power section.
The focus is on the main lifts (deadlift, squat, pressing, and pulling).
You will learn correct technique and build strength in a progressive manner.
Endurance/Race Specific
This training section is where you will develop the endurance required to complete a race along with race-specific training.
Includes running, odd object carries, rope climbs, bodyweight training, battleropes, sled pulls, and burpees, lots of burpees.
Running Drills
Running is a skill that rarely gets practiced.
We will cover ideal running technique and perform drills to help train that technique and improve running efficiency.
Sports Psychology/Nutrition
We will discuss Sports Psychology and Nutrition topics related to obstacle course racing and handouts/worksheets will be provided.
Sports pschology topics will include goal setting, self-talk, imagery, and arousal control. Nutrition topics include hydration, macros/nutrients, and race-day specific hydration/nutrition.
Location
Classes are held in The Backyard Gym at South Florida Fitness. We are located just a few blocks east of the 95 at 1005 N C ST, Lake Worth Beach, FL 33460.
Class Times
Classes are held Tuesday and Thursday evenings at 6:30 pm. There are also class times available on some Saturdays or Sundays, see the schedule below for available class times.
Cost
$20 per class.