FREE P90X Hybrid Workout Schedule for OCR - Obstacle Course Racing

For all of you Beachbody and OCR Enthusiasts! I have combined some of my own ideas along with the help of some of my TOP elite athlete friends to bring you a great OCR Hybrid Workout Schedule using hundreds of P90X workout variations.

Please note that this 30 Day Challenge is geared towards intermediate and advanced fitness levels. But if you consider yourself as a committed beginner, then why not give it a go! The workout schedule was designed so that you can do up to 3 rounds (months). It's best to do this during your off-season, but the workout schedule can be easily customized to your race week, just simply move the workouts around, and go hard or easy on your workouts depending on the intensity of the race.

Free Online Coaching from Me - Click here!

The equipment required for this challenge are multiple weights and a pull up bar. Other equipment such as a training mask, sand bag, and weight vest are optional, but highly recommended for best results.

Recommendations:
- Dumbbells or BowFlex Select-Techs
- Pull Up Bar
- Training Mask
- Beachbody PT Sandbag, Wreck Bag, or make your own
- Hyper Vest, or any Weight Vest that snugs close to your body, the less bulky the better.

Please always consult your physician before attempting a workout program, and I encourage you to listen to your body. Pushing yourself past your limits can be dangerous, so I encourage you to know your limits or choose a program or challenge that is best suitable to your current fitness level.

Join the Challenge with me!

Free Accountability and OCR Motivation

If you would like to join our growing online accountability group "Beachbody OCR Fit", then feel free to message me here, and you can do this challenge with other like-minded people. If you would rather do this on your own, that's ok too, but I would love to hear how much you enjoyed it. =)

Get Beachbody On Demand Digital Now!
(To get access to all the workouts on this workout schedule)

I have attached a photo below of the workout schedule. If you would like the PDF version, please message me, and I would be happy to send it to you for free!

Please note that you must have access to all of the P90X workouts in order to do this challenge. If you do not, you can get a FREE 30 Day Trial of Beachbody on Demand by CLICKING HERE! You will be able to have FULL ONLINE ACCESS to all of the P90X WORKOUTS needed for this challenge. This is a 30 Day Challenge, and the Free Trial is 30 Days, which means you would be able to do this for FREE! Can't beat that with a stick =)

Free 30 Day Trial - Beachbody on Demand, Click Here!

P90X OCR Hybrid Workout Schedule - 30 Day Challenge

Get Shakeology Samples Here!

Do You Enjoy Beachbody Workouts & Obstacle Racing?

Beachbody OCR Fit

Do you enjoy Beachbody Health and Fitness Programs and Obstacle Course Racing? Well dang, so do I!! =)

I just started a FREE Online Accountability Group on Facebook for anyone who loves Beachbody and OCR. The group will focus on creating a community and accountability channel to help people connect with other like-minded individuals. Although there are a ton of fitness and OCR related groups out there, this is the only group of it's kind. The Beachbody OCR Fit Group, which is what it's called, is an exclusive group specifically for Beachbody and OCR Enthusiasts. If this interests you, please continue to read the details below. 

Try over $4,000 worth of Beachbody Workouts Online for FREE (30 Day Trial)

WHO IS THE GROUP FOR?

- All Beachbody Coaches (whether you are on my team or not), and their customers

- Anyone curious or currently using Beachbody Health and Fitness Programs

- Anyone curious or currently participating in mud runs and obstacle course races

- For all fitness levels and goals

- For anyone, anywhere around the world. 

WHAT TO EXPECT:

- A positive community combining the Beachbody Culture and the growing sport of OCR

- FREE random training videos from Top Podium OCR Athletes on how to incorporate Beachbody Fitness with OCR Training

- FREE Online Group Chats discussing past race weekend experiences, and how Beachbody is making a difference in your life

-  Daily workout accountability/motivation and a group based on integrity 

Exclusive Videos only available via the Beachbody OCR Fit Group

THE BASIC RULES:

- NO SELLING, RECRUITING, NEGATIVITY OR BS! (anyone who breaks the rules will be terminated from the group, no exceptions)

- This is NOT a Crossfit Group, and although we have the utmost respect for other training religions, this group is exclusively for Beachbody Workouts for OCR. 

- We will have OCR specific program information via random training videos. The OCR programs will be from the very same athletes who will be giving you tips on how to train OCR with Beachbody Fitness. 

- Have fun and keep things positive!

HOW TO JOIN?

- There is NO COST to join, and no purchase required. It's absolutely FREE!

- Simply MESSAGE ME HERE, and I will give you 2 FREE Options to join depending on your goals. Ask me about the READY TO TRAIN challenge options ($140 and up)

- Are you a Beachbody Coach with an OCR niche? We'd love to have you join the group as well, please message me directly here, so that I can add you ASAP! This will be a great group to coach your team and customers AND also run challenge groups! =)

Interested in Becoming a Beachbody Coach on my team? Click here!

Post BONEFROG CHALLENGE Workout

Watch Video Below

So I just got back from South Carolina late last night from filming an obstacle race called the Bonefrog Challenge. As soon as I arrived home last night, I was BEAT UP, but I ended up still working late to upload all the video footage and viewing all the GoPro clips (4 GoPros) that I took during the race.

Click here to Watch Video

I woke up early this morning and immediately started video editing, and finally finished the race video. If you want to check it out, I will post the video below =) It was REALLY HOT in South Carolina (109 degrees), but it was definitely an epic event. 

Because I filmed the Bonefrog Challenge all day on Saturday, I ended up taking a REST DAY from my 22 Minute Hard Corps Challenge, and decided to do Saturday's workout "today" (Sunday), which keeps me up to date on my workout schedule. Although I took a day off yesterday, it really wasn't a day off because I ran almost 10 miles filming through the Carolina Hilly Terrain of Winnsboro, SC. I definitely felt the burn in my legs today, so I may have to modify some moves tomorrow to ensure that I do not OVER-TRAIN and injure myself. I listen to my body a lot more these days, YUP, I learned my lesson =) 

At any rate, WEEK 3 of my 22 Minute Hard Corps Challenge begins tomorrow! =)

Day 7, Week Two - 22 Minute Hard Corps | Cardio 2 + Core 1

Do you want to watch my BoneFrog Challenge Video from South Carolina? Check it out below! If you want to learn more about my Cause-Related OCRTUBE Media Project - Click Here!

BONEFROG CHALLENGE - South Carolina 2016

Watch more OCR Videos

Start working out for FREE with Beachbody on Demand (30 Day Trial)

Body Beast OCR Strength Workout

Body Beast Back and Bi's - OCR Strength Workout

With over 340 strength reps + 210 burpees and then some, this workout promises an ass kicking! It's time to get BEAST ready!

There is nothing that I love better than mixing things up with my workouts! I am currently on my last month of my Insanity Max 30 Challenge, and I've been seeing some great results and a lot of leg strength and endurance. The only downfall to the Max 30 Workouts is that there is no weight lifting. This may be perfect for anyone who doesn't need it, but as for me who enjoys participating in obstacle course races (OCR), it's a crucial part of training.

Body Beast is one of my favorite strength programs. The cool thing about Body Beast is that you could follow the workout schedules that are included with the program, or you can make your own hybrid workouts. That's what I've done with this workout.

This workout is primarily focused on helping you train for an obstacle course race. Targeted mainly for obstacles which require pull up and arm strength such as Jerrycan carries, Bucket Carry, Monkey Bars, Rope Climb, Traverse Wall, the Hercules Hoist, and other obstacles that are similar in nature. This workout really works on your grip strength, and it's not all about lifting weights, you'll also be running too!

FYI, the workout is based on the Body Beast Back and Bi's workout. You can get the Body Beast Workout Sheets here.

What you need for this workout:
- Two, 35lb water jugs or jerry cans
(I just took a couple commercial frying oil jugs from my parents restaurant and filled them with water. You can probably ask any restaurant, and they will most likely give them to you for free)
- Weights
- Pull Up Bar
- Determination

Workout Schrapnel 

Here's the movement list: (Be prepared, because this is a long ass workout)

Make sure to do a quick WARM UP first.

ROUND 1:
- Deadlift (15 reps, 12, 8, 8 drop set)
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

Deadlift with Dumbbells

ROUND 2:
- Dumbbell Pull Over 15 reps
- 10 Pull Ups
- Dumbbell Pull Over 12 reps
- 10 Pull Ups
- Dumbbell Pull Over 8 reps + 8 reps drop set
- 10 Pull Ups
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

Strict Pull Ups (no kipping), Bicep Curls

ROUND 3:
- EZ Bar Row 15 reps
- One Arm Row 15 reps each side
- Reverse Fly 15 reps
(repeat for 12 reps, 8 reps)
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

EZ Bar Row (with dumbbells), Dumbbell Pull Over, One Arm Row

ROUND 4:
- Close Grip Chin Up 10 reps, 2X
(repeat for 8 reps, 1X)
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

Running with 35lb Water Jugs (each), Burpees

ROUND 5:
- Bicep Curls (15, 12, 8, 8 drop set)
- Speed Walk with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Speed Walk back with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees

WATCH MY OCR VIDEOS - CLICK HERE!

ROUND 6:
- 1,2,3 Hammer Curls (15, 12, 8) Right Curl, Left Curl, Double Curl = 1 rep
- Speed Walk with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Speed Walk back with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees

Speed Walking with 50lb Weight Carry after Bicep Curls

ROUND 7:
- EZ Bar Curls (15, 12, 8, 8 drop set)
- Speed Walk with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Speed Walk back with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Finish with a 1.25 to 2.5 mile run (add weight vest if you're a BEAST)

Cool Down Run after workout

COOL DOWN

This workout will really test your grip strength! And with 210 burpees, you can't go wrong =) Do this once a week as part of your Obstacle Course Race Training, and you'll be killing those strength obstacles in no time!

See you at the next race!


Related Links:
- Obstacle Course Race Training with P90X
- Spartan Race Training with Body Beast
- The Benefits of Obstacle Course Racing
- My Obstacle Course Racing Videos
- OCRTUBE.com - Free Online OCR Community to help the sport of OCR grow worldwide


Take the Body Beast Challenge - Free Coaching from me!