With countries worldwide heading back to racing or taking steps to return, we thought it was time for a virtual competition to allow you to focus on those key skills needed for OCR racing. So, we are bringing you: THE OCR 8.

8 key areas, 8 workouts and 4 weeks to achieve them all. You will have from Monday 22nd March to Monday the 19th of April to complete all of the 8 workouts (in any order) and tag us in each of your efforts on Instagram (If you haven’t already you can follow us at @teamgrit.ocr).

This time there is no leaderboard, it’s not about being the fastest or the strongest, it’s all about challenging yourself and bringing your best effort to each event, just like in OCR. Use this competition to set a benchmark, test your fitness or just to get yourself off the couch. We’re here to help you tap back into that competitive spirit that you will need for your first race back (or maybe your first race ever!).
All you need to do is complete and share all 8 workouts in the given time frame and you will be entered to win our biggest prize yet!

What will I win?

Every person who completes all 8 workouts will be entered into our prize draw to win A FULL MONTH OF 1:1 ATHLETE COACHING (Worth £110). This means you will get a whole month of fully customised coaching, to work towards whatever goals you are currently focused on (we can also help you to decide this) so that you can prepare for a race, increase your fitness or finally hit that PB that has been eluding you). Find out more here: https://www.teamgritocr.com/coaching.

We have worked with a wide range of elite and age group racers so this is an excellent opportunity to take your training to the next level. But, you don’t have to be an elite or AG athlete to benefit from this, we have also worked with clients who are working on getting a faster 10km time, who want to get off the couch and get fitter or who are just looking to find a love of fitness.

Two runners up will also win their choice of t-shirt or vest from our range of apparel but you’ve got to be in it to win it.

What are the workouts?

Each workout is focused on an area we think is key within OCR. The workouts will all challenge you in different ways and help develop the well-rounded fitness that is so important for our sport. Below you can see the 8 different workouts in detail. Please take the time to read the details so you’re aware of what you need to complete.
We’ve also set these up into a nice 'bingo card’ style format (see below) so you can save these and tick them off / share them as you go!

1. Run: 10KM Run.
Why? Running is the foundation of every OCR so it wouldn’t be a competition without a running focused event!
How? This can be on a treadmill or outdoors. You need to complete 10km (6.2 miles) in a single run. Please include data from a fitness app (e.g. Strava or Garmin) when posting evidence.

2. Elevation Gain: Accumulate 400m Of Elevation.
Why? Fast flat runs are fine, but if you don’t prepare your legs for the hills you’re going to have a shocker on race day. This elevation will challenge you but you’ll feel great once you’ve achieved it.
How? This can be done as a run/walk/hike of any distance, but you must achieve a total of 400m (1313ft) of elevation in a single event.
Please include data from a fitness app (e.g. Strava or Garmin) when posting evidence.

3. Grip: 2mins Total Dead-Hang.
Why? So many OCR races feature a range of different grip based obstacles so building up your grip is vital to success.
How? This can be completed on any bar that you can hang from with your body fully off the ground. You can complete this in a single attempt or break it down. Set a timer and record your hanging time, you can pause to rest as needed, you just need to complete all 2 mins in a single workout. We suggested a video for evidence but a picture is also fine.

4. Strength:
21,15,9,5
Goblet Squat
Leg Raise
Snatch
Tricep Push-Up
Why? Having solid running is a great base for OCR but if you don’t combine it with building strength you’re not going to get far.
How? With so much difference in access to training spaces worldwide, we wanted to keep this accessible.
Start by completing 21 reps of each movement, then 15 reps, 9 reps and finally 5 reps.
Goblet Squat (Choose a weight that challenges you - you can use a backpack/sack of rice if you don’t have weight) Leg Raise - laying on the floor. Snatch (Choose a weight that challenges you. If you don’t have a weight we suggest completing a Ground To Overhead with a backpack) Tricep Push-Up - hands close together.
If you are not sure about any of the movement standards, YouTube will have videos of the form, or drop us a message.

5. Endurance:
AMRAP45
100m Run
20 Hand Release Push Up
30 Squats
40 Sit-Ups
50 Lunge
Why? Endurance is ‘the ability to endure a difficult situation without giving up’ sound familiar? This is the secret sauce for all good OCR racers, whatever level you’re competing at.
How? The goal is to complete As Many Rounds As Possible in 45 minutes. Start a timer then see how many rounds you can complete in the given time. Start with a 100m run, then complete 20 hand-release push-ups - removing your hands from the floor at the bottom of each rep, then complete 30 bodyweight squats, 40 sit-ups and 50 lunges (total - 25 per leg).

6. Speed: 1 Mile For Time.
Why? Sometimes you just need to push that run and get used to running in the red zone. Plus, 1 mile for time is a great benchmark workout to come back to test your fitness.
How? This can be completed on a treadmill or on a track/road/trail. Complete 1 mile (1.6km) in a single run. This is a great chance to push yourself and get comfortable living in the pain cave.
Please include data from a fitness app (e.g. Strava or Garmin) when posting evidence.

7. Carry: 800m Carry (minimum weight of 20kg)
Why? Many OCR races will feature a heavy carry or a drag of some form and if you haven’t prepared for this when your heart rate is already sky-high it’s going to come as a shock!
How? This needs to be a front-loaded or farmers carry style for a total distance of 800m. You can rest as needed, you just need to complete it in a single attempt. Photo/video evidence for this is fine.
Ideally, this will be completed with a bucket/sandbag but a rucksack with some weights or bags of rice will also work - be creative. If doing a farmers carry you can do 10kg per had. Photo/video evidence for this is fine.

8. Grit: 100 Burpees For Time.
Why? Fitness is important but your grit and mental fortitude is what will get you over the finish line when things get tough and what better way to test your fitness than 100 burpees?
How? Complete 100 burpees for time. You can break these down however you wish and take as much rest as you need but all 100 burpees must be completed in a single workout. Photo/video evidence for this is fine.

Terms & Conditions

The competition will run from Monday 22nd March to Monday the 19th of April. Competitors must complete all 8 w0rkouts and tag @teamgrit.ocr in these during this time to be entered into the prize draw.
Competitors can complete the workouts in any order, at any time during the given dates. You may do multiple workouts on one day but you are not allowed to combine two workouts into one. E.g. the 10km run and the 400m vertical gain must be two separate events.
Competitors must post evidence of each of the 8 workouts. This can be a photo, video or evidence from a fitness app (See the workouts for full info). You can post this to your story or IG feed (We’d really appreciate it if you put a couple up as real posts as it really helps to build our OCR community) but you must have tagged us (@teamgrit.ocr) for it to count so we can keep a record of your attempts. You must post each workout in a separate post (8 in total).
We rely on competitor integrity to make these events happen (we know you're a good bunch) so we do not ask for full video submission of each event, but please do be honest.
Once the competition has ended, all competitors who have completed all 8 workouts will be entered into our prize draw. One winner will be selected at random and they will win one full month of our 1:1 athlete coaching. This will include everything listed here: https://www.teamgritocr.com/coaching except the athlete t-shirt (this can be purchased at an additional cost).
Two runners up (also selected at random) will also receive their choice of t-shirt or vest from our store. You can see the full range here: https://www.teamgritocr.com/store).
Participants can join in from any location across the world and we will cover the cost of delivery of relevant prizes. Any fees incurred from country-specific taxes are not covered in the contest prize and will be up to the participant to pay.
Please know your own fitness. Complete a sensible warm-up/cool down before attempting any workout and listen to your body. We cannot accept any blame for any injuries obtained. If you need modifications on any of the workouts, reach out and we will do our best to help.
Please make sure you are sticking to the rules of your country in terms of COVID19. If you are unsure if you can complete a specific workout or you need an alternative for this, reach out and we can work on an alternative for you.
By submitting your photos/videos you accept to us possibly resharing them on the Team Grit social media.

Have fun and good luck!
Team Grit x