Workout of the Month
How do you train for obstacle course racing? Each month we ask a different runner, coach, or race organiser from across New Zealand or beyond for their workout suggestion.
This month’s workout is presented by Manuel Casado.
Manuel hails from France but is currently staying in New Zealand for a year as he travels the world. After doing the Paris Spartan Race in 2014, he fell in love with the sport of obstacle racing and started racing seriously. With a preference for long distance, he notably placed 10th at the Spartan Race Ultra Beast in Bright. While in New Zealand, he has said he’ll never forget the Wairua Warrior earlier this year in Nelson, where the opening ceremony and the difficulty of the course made for one of his most beautiful memories. He finished 5th in the elite male division at the Wairua Warrior and qualified for the OCR World Championships.
“Our sport of OCR offers so many possibilities for training, and I believe that to succeed we need to have as many aptitudes as possible. However, the basis of our competencies must be in running and overall cardio.
“This workout I want to suggest to you will shape the most important skill in obstacle course racing: being able to alternate between different kinds of efforts, and maintaining the same pace while recovering either from an obstacle or from the running portions.
“This workout will get your body used to moving from one task to another, just like you have to do in an OCR. At the same time, it will work you on the key parts of a race… the carries. The carries in a race can make a big difference and are usually the toughest moments for every competitor, so you better work on them!
“When I do this workout, it is usually the main set of my training. The goal is to be as fast as possible, without decreasing the speed from one set to another.
“If you need to adapt the workout to your level: you could adjust the speed according to your fitness. If you cannot run or jog with the sandbag, walk. For equipment: it is possible to do it on a treadmill or outside. You can adjust the weight of the sandbag (I usually go between 20 and 30kg) or if you don’t have a sandbag you can take any appropriate weight (a dead ball, a log…). Same with the monkey bars, if you don’t have access to any they can be switched with pull-ups or even burpees.“
Warmup: 10 min rowing
6 sets of:
- 2.30min sandbag carry
- 2.30min run
- 1 length of monkey bars
Finish with: 50 burpees
Now it’s your turn to do the workout of the month. Join the ORNZ community as we get in race shape!
Feel free to share your experience or results in the comments below or on facebook.