Obstacle Mud Runner - issue 13

27 ForEliteAtheletes to FunRunners 01732 452404 RACE : OCRWC MEN 1-5 = Noob 6-10 = Beginner 11-15 = Intermediate 16-20 = Advanced 21-25 = Expert 26-30 = Master 31-35 = Legend 36-40 = Pull Up Wizardry 41 + = OCR BAD ASSERY! WOMEN 1-3 = Noob 2-3 = Beginner 4-6 = Intermediate 7-9 = Advanced 10-12 = Expert 13-16 = Master 17-20 = Legend 21-24 = Pull up Wizardry 25 + = OCR BAD ASSERY! 2 PLANK TEST How long can you plank for? The objective of the Plank Test is to monitor the development of an obstacle racers abdominal and lower back muscles. Obstacle racers need good Core Muscle Strength & Stability to complete many of the obstacles we encounter during a race as well as running form too. 4 Assume a plank position 4 Body in a straight line between ankle, knee, hip & shoulders 4 Keep hands away from each other 4 Keep FORM good. Stay still & avoid back arching/ dropping or bum going sky high in the air 4 mins + = EXCELLENT 3-4 mins = GOOD 2-3 mins = AVERAGE 1-2 mins = BELOW AVERAGE 0-1 mins = POOR (punch yourself in face) 3 PULL UP TEST How many consecutive pull ups can you do? The objective of the Pull Up Test is to monitor the development of an obstacle racers arm, shoulder & back endurance. Obstacle racers need good upper body strength endurance for those upper-body intensive obstacles. 4 Start from a dead hang position 4 Lift up until chin is above the bar 4 Go back into the DEAD HANG position (arms & elbows extended) 4 No pausing at top or bottom, keep FORM good & NO KIPPING! BENCHMARKS & TARGETS Here at OCR Virgin, whatever your age category or fitness level, we believe you must be in the GOOD category for this test to be strong on those obstacles AND must be in the EXCELLENT category if you’re looking to compete. A 5 MINUTE PLANK = OCR BAD ASSERY! BENCHMARKS & TARGETS How many pull ups should you be able to do for OCR? Based on normative data from the Candidate Fitness Assessment, the average number of pull ups performed by men is 9 and by women is 3. Men who are able to perform 18 consecutive pull ups and women who can perform 7 are considered to possess a high level of fitness. Here at OCR Virgin, we have worked with hundreds of obstacle racers of all skill levels & based on the upper body intensive nature of the sport, we believe you must be at least in the INTERMEDIATE category for this test to be strong on those obstacles AND must be at least in the ADVANCED category if you’re looking to compete. 4 DEAD HANG TEST The objective of the Dead Hang Test is to monitor the development of an obstacle racers grip endurance. Obstacle racers need good grip endurance for those grip-intensive obstacles like rope climb, monkey bars, rings & multi rigs. 4 Engage shoulders when hanging 4 Hands are shoulder width + a fist apart when hanging 4 Thumb over the top of bar 4 Both hands on bar when hanging 3 mins + = EXCELLENT (unlikely to fail hanging obstacles) 2-3 mins = GOOD 1-2 mins = AVERAGE 0-30 secs = POOR (punch yourself in the crutch this time) BENCHMARKS & TARGETS OCR Virgin believe that whatever your age or fitness level, you must be at least in the AVERAGE category for this test to be strong on those obstacles AND must be in the GOOD category if you’re looking to compete. A 5 MINUTE DEAD HANG = OCR BAD ASSERY! continued...