Train at home
In this training program, we will fokus on exercises which you can do at home, either by yourself or with your kids and family members. The lessons will cover all the basic strengths needed for running an obstacle course race.
Customized training programs created by our coaches
In this training program, we will fokus on exercises which you can do at home, either by yourself or with your kids and family members. The lessons will cover all the basic strengths needed for running an obstacle course race.
This session takes about 15 minutes to complete and should be repeated 2-4 times a week. Choose between the Main workout, which you can do by yourself, or the Family workout to include your kids and family members.
Our first workout will be a so called “Tabata”. Tabata training is one of the most popular forms of high-intensity interval training (HIIT). The basic concept is to work out hard for 20 seconds and rest for 10 seconds.
To make your workout easier, we recommend you to install a Tabata timer app on your phone.
Visit the AppStore or Google Play and search for “Tabata”.
Repeat the steps above 6 times.
Finish the session with mobility exercises (see below).
Repeat each exercise 20 times.
This session takes about 15 minutes to complete and should be repeated 2-4 times a week.
Many of us are working from home right now and not everyone has access to an ergonomic workspace in their house/apartment. When you sit down a lot it is extremely important to have a strong core, i.e. abs, back and shoulders.
This week we will challenge your core. A strong core is not just important in OCR but also in your everyday life. Try this quick but effective workout to strengthen your most important muscles.
Beginner: 3 rounds.
Intermediate: 4 rounds.
Strong: 5+ rounds.
Finish the session with mobility exercises for your shoulders (see below).
Repeat each exercise 20 times.
This session takes about 15 minutes to complete and should be repeated 2-4 times a week.
It’s time to strengthen our legs and raise our pulse a bit. Here is another quick, but very effective session to get stronger legs.
For the strength exercises you will need some kind of weight. Find something at home to put on you shoulders/back or hold in your hands. It could be shopping bags filled with some rocks/sand from your garden or maybe your pet, child or partner. Use your imagination!
Repeat the exercises above 3 times.
Well done! Now finish off with some well deserved mobility exercises for your legs, back and shoulders (see below). Make sure to perform these slowly and with control while focusing on your breathing.
Repeat each exercise 10 times.
This session takes about 15 minutes to complete and should be repeated 2-4 times a week.
Time to encourage your children and train together!
Repeat the exercises above 4 times.
Finish the session with mobility exercises.
Repeat each exercise 10 times.
Head of Toughest LAB, Coach & PT
This training program was created by our very own Karin Henderson, head of Toughest LAB and experienced personal trainer. Read more about her and our training facility via the button below.