This WOD improves your ability to climb and run efficiently with tired legs and lungs.
Choose the Treadmill option if you do not have access to a suitable hill. If your Treadmill in not an Incline Trainer, complete all uphill reps @ 15% incline.
15 min @ Fast/Mod Pace (6:55/mi)
25 min of Hill Reps
12 min @ Fast/Mod Pace (6:55/mi)
Run at Tempo Pace for your prescribed duration. Run up and down a hill for your prescribed duration. Run at Tempo Pace for your prescribed duration.
Result Instruction:Record Total Distance. In the notes, record pace for each Tempo rep and elevation gain for the Hill reps.
Commonly Seen WOD
FF Dog Loop
Farmers Carry, Bucket, Sandbag.
Today’s WOD simulates the second half of an OCR race. The middle of most races focus on tiring out the racers through a series of heavy carries. The end of any race comes down to being able to push through fatigue. The three Heavy Carries are done repeatedly, with a run after each one.
70 min Workout Duration
Place your Farmers Carry, Bucket, and Sandbag at the Start Line.
Perform a Farmers Carry until you need to set it down due to fatigue. Run back to the Start Line.
Carry Bucket to where you dropped the Farmers Carry; set it down. Run back to the Start Line.
Carry Sandbag and place it next to the other objects. Run to the start line then back to your objects.
Repeat this process, picking up where you initially dropped your objects.
Proceed immediately to Fast Finish
Run 1 mile
Complete the Dog Loop then move directly into the 1 Mile Fast Finish with no rest in between.
Result Instruction:Record total distance of the workout. In your notes, record Time for the 1 Mile Fast Finish.
Commonly Seen WOD
Chutes & Ladders
This WOD focuses on three crucial OCR skills: uphill speed, downhill speed, and transitions. You will fatigue your legs and lungs up the hill and immediately move into a race effort descent. All ascents and descents are done at Race Effort, which is the effort level you plan to use during your next OCR race.
Until Pace Breaks
Run to the top of the hill at Race Effort
Descend to the bottom of the hill at Race Effort
Walk/jog recovery 1/2 the duration of Hill Work
Run up the hill at Race Effort and take your uphill split on your watch, Immediately, run down the hill at Race Effort and take your downhill split on your watch. Rest for 1/2 the duration of your Hill Work.
Ex: The Uphill + Downhill took 4 min, you rest 2 min.
Stop your workout when you can no longer maintain your pace from the first interval.
Result Instruction:Record Total Distance. In the notes, record reps, hill description, and notes on effort.