YOUR 3 KEY OCR WORKOUTS
BALANCE AND AGILITY
Vary between single-leg balance exercises and traversing a secure plank to improve your stability. Side squat lunges underneath branches will develop your proprioception, and running along a forest trail with sticks to hop over will increase your agility.
OBSTACLE CORE SKILLS
Pull-ups, varying between overhand and underhand grips, will increase your upper-body strength but also, crucially, your grip strength for navigating hanging obstacles. Mix in some leg raises from a hanging bar and swing along a set of monkey bars sideways, with your knees bent, to improve core strength.
Practise landing from a knee-height platform, jumping down with a hand and foot landing to reduce the impact on your legs. Set up a low obstacle – like a branch – and perform running single- leg jumps and double-leg face- on jumps to develop your fast- twitch muscle fifibres.