Weeks 1 & 4
Big Foot
Strength Endurance
  • Heavy Carries, Heavy Drag/Pull

This WOD is a race simulator. We want to work at the fastest pace that we can maintain the entire time. If you can master the pacing and skill of this workout, you will be able to conquer any course. Choose your number of rounds based off your goal race distance. For those seeking a podium, try to hit one more round than suggested (for Sprint, shoot for 3 rounds, Super wou ...
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WOD
2-8 Sets
For Time

Burpees x30

Run 900m
600m Heavy Carry
Run 600m
300m Heavy Drag/Pull
Run 600m
Workout Description:

Perform 30 Burpees. Run 900m. Perform a Heavy Carry of your choice for 600m. Run 600m. Perform a Heavy Drag or Heavy Pull for 300m. Run 600m. That is one set. Repeat until you've reached your goal race "distance." 

Sprint Distance = 2 Sets.

Super Distance = 4 Sets.

Beast Distance = 6 Sets.

Ultra Beast Distance = 8 Sets.

Result Instruction: Record Total Time. In the notes, record Total Sets and any qualitative data you have.
Weeks 1 & 4
Hobie Tempo
Anaerobic Capacity
  • Flat Ground

Taught to me by Hobie in 2011, this workout takes a standard Tempo Run and adds an OCR emphasis. The lunges and burpees engage and fatigue your muscles in a way that will make it difficult to move right back into Tempo pace. You will improve your ability to transition during an OCR race.

3-5 Sets
For Distance
5 min @ Moderate Pace (:56/mi)
  • Lunge x10 per leg
  • Burpee x12
  • Lunge x10 per leg
Workout Rest: No rest between sets! This is one continuous workout.
Workout Description:

Run 5 min @Moderate Pace. Proceed directly to 10 lunges per leg, 12 burpees, and 10 more lunges per leg. Move right into the next round. The workout is over when you can no longer maintain your Moderate Pace (or upon completion of 5 sets).

Result Instruction: Record total distance + splits for each set in your Notes
(Path BM Test) - Weeks 1 & 8
Terrible Two
Strength Endurance
  • Bucket (M 70# / F 50#), Sandbag x2 (M 40# / F 30# ea.)

This WOD challenges you to switch between all out carries and all out running. Master this skill and you master the short course!

WOD
1 Set
For Time
400m Bucket Carry
Run 400m
400m Sandbag
Run 400m
400m Double Sandbag
Run 400m
400m Bucket Carry
Run 400m
Workout Description:

Perform a 400m Bucket carry + a 400m Run. Perform a 400m SB Carry + a 400m Run. Perform a 400m Double SB Carry + a 400m Run. Perform a 400m Bucket Carry + a 400m Run. Complete for time.

Result Instruction: Record Total Time. In the notes, record your Splits for each 400m rep.