DECIMATOR OCR TRAINING

The Decimator 10. Ten week program has been designed specifically for people wishing to develop the fitness requirements of an obstacle race. More than just a run of the mill training program it can be tailored to meet all fitness levels.

Beginner 1 to 2 rounds

Intermediate 2 to 4 rounds

Advanced 4 to 6 rounds

Elite 6 to 8 rounds

Beast Mode 8 to 10 rounds

The program runs in circuit based formula with ten exercise’s of one minute duration allowing time for clients to transfer to next exercise and two minutes after each Decimator round..

These must be performed continuously till all exercises are complete.

Average time completion 12 to 15 mins aiming to get as close to ten minutes as possible.

These are aimed at developing the 5 key areas of

· AGILITY

· POWER

· CARDIVASCULAR ENDURANCE

· STRENGTH

· STAMINA

Using a combination of resistance, strength and CV exercises this Plan will have you nailing your next OCR not just participating.

Exercises

1. Treadmill incline sprints LV 10 and 4 MPH is a good starting point then raise the bar don’t cheat yourself, courses are very unforgiving if you don’t put in the hard work.

2. Incline sit ups aim for 1 every 2 seconds

3. Sled push- minimum of 4 transfers add weight to suit ability

4. Bench Vaults. Place and keep hands on bench side on then vault back and forth keeping hands fixed. Aim for burnout. No pain no gain.

5. Kettlebell PUSH PRESS

6. TRX LOW ROW

7. BOX JUMPS

8. BENCH DIPS

9. AGILITY LADDER High knees

10. BARREL CARRY 4 . each return run. Drop and do 10 press-ups minimum of 4 rounds and to encourage team work everyone continues working till 4 rounds completed.

Good Luck with your Adventures- Train hard race easy!