The No Equipment OCR Beginner’s Workout

So, you’ve run an obstacle course race or two and had a blast, but now you’re wondering what workouts will help you become more fit in order to do better at your next race.  Don’t worry, it happens to everyone that gets the OCR bug. Welcome!

Obviously, repeated effort over time is going to benefit you the most when working out, but there are some beginner exercises you can start doing right now even if you don’t have a gym membership, an OCR coach, or access to equipment at home.  It just requires some creativity and maximum effort.

This beginner’s workout can be done with no gym equipment, and in the privacy of your own home if you prefer.  Even if you aren’t a beginner, this workout will get your heart rate up in no time.

We’ve previously provided one workout using a deck of cards, but here are some other ideas.

The Bodyweight Workout

Warm-up: 3 sets @30 seconds each

  • jump squats
  • jumping jacks
  • split jacks

Workout: 3-5 sets @30 seconds each

  • Plank
  • Walking lunges
  • Plank
  • Mountain climbers
  • Plank
  • Push-ups
  • Plank
  • Body weight squats
  • Overhead tricep stretch
  • V-ups


  • foam roll
  • static stretching (pigeon pose, standing calf stretch, standing hamstring stretch, etc).

Let us know if you try this workout, or have your own that you’d like us to share.


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