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Episode 19: Britains Fittest Firefighter
This episode Matt Coulthard takes the team through The Firefighter Combat Challenge, aka ‘The toughest 2 minutes in sport’. An annual obstacle course race in full combat gear incorporating everything from stair climbing to heavy carries, this contest perfectly encapsulates what a firefighter could experience on any given day, and then celebrates the best of the bunch. What’s more, this now televised competition started it’s life as an occupational health physiology study! We talk training, community, lifestyle, and of course what’s next for the British Champion. Hint, he’s heading ‘round the rock’ of Gibraltar for charity and you can donate here: fb.me/e/3usTc6fmB
Get in contact:
Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review
Matt’s Workout Of The Week
The ‘Maquina’ Challenge:
In the order of your choice, with no breaks, for time
Treadmill - 4km in under 20 mins
Rower - 5km in under 20 mins
Stationary bike - 10km in under 20 mins
Assault bike - 8mi in under 20 mins -
Episode 18: Hunter’s OCR Stars
This episode we are joined by Hunter McIntyre, OCR Racer, TV personality, and now founder of the virtual race OCR Stars. A project of passion, this event is by athletes for athletes and a qualifying opportunity for the 2021 OCR World Championship event in Vermont, USA. We get into the nitty gritty of how the event came to be, why Hunter is the driving force behind it, and how you can prepare to top the global leaderboard. Signups now open at www.ocrstars.com
Get in contact:Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR ReviewHunter’s Workout Of The Week
5x rounds with 1min rest between
5x Thrusters
10x Toe to bars
15kcal Ski erg
All out, hard, sprint effort -
Fehlende Folgen?
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This episode Spartan Pro Rea Kobl talks us through her experiences of the World’s Toughest Race: Eco-Challenge Fiji. Not to be confused with World’s Toughest Mudder, this week-long adventure race saw teams of five battle it out through jungles, rivers, ropes, rocks, sea, sand and mud on very little sleep and a whole lot of tenacity. Team Canada Adventure came in second place with very little coverage, so with both Rea and Ryan Atkins being newbies in the adventure racing world we wanted to know - how did they do it, and would they do it again...
Get in contact:
Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
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Rea’s Adventure Of The Week
Summitting Mount Sneffels, a 14er in Colorado, and then swimming in the Alpine lake on the way down.
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This episode we are joined by HK-based Spartan Pro Jamie Nunn. We cover her athletic journey from competitive swimmer to elite OCR-racer, and how she tackled training through pregnancy and post-partum. An honest and inspiring conversation, and a timely reminder that community spirit is at the heart of the OCR, even when we can’t all race together.
Get in contact:
Let us know what you think or just say hello on our social channels -Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review
Our Workout Of The Week
Ilona - OCR ‘finisher’ - 90 secs run, 5xKB deadlift in to 10 flights farmers carry, 10 ball slams, 10m bear crawl, repeat x 3
Jamie - OCR Simulation (focus on transitions) - 60 mins of 200m hard sprint in to an obstacle or functional exercise, repeat
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This episode we talk to the youngest elite racer in our local community, Hera Shaker. The first ever athlete on Singapore Sports School’s Individual Program for OCR, at just 15 she has already made waves in Asia, racing in the Spartan Race Kids World Championship in 2018 in Nevada, before going on to hit a podium in her first elite appearance just one year later. She talks about what it’s like being the only OCR athlete at sports school, her transition from kids to age group and elite racing, and her Olympic aspirations. Supported by a family of OCR enthusiasts, if OCR makes it to LA 2028 we’ve no doubt we’ll see this girl representing Singapore then. An inspiring listen, and an insight into the next gen of our sport.
Get in contact:Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review -
This episode we talk to Lou Guenier OCR Athlete and Spartan Pro about his athletic journey, and how he discovered his talent for endurance as an adult racer, qualifying for the Spartan Race World Championships in his first ever OCR. From his monastic life through race mishaps and learnings, we cover everything from how he developed his killer grip strength to training as a vegan athlete.
Get in contact:
Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR ReviewOur Workout Of The Week
Ilona - Exploring a new cycling route to Rifle Range Road in search of a new hill sprints location at MacRitchie
Jay - Compromised hill sprint session with 5x squats to 1 min hill sprint, jog downhill recovery and back in to 5x squats
Lou - Car park races after a Bali MMA workout
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Episode 13: Mountain Miles
This episode we get to know Monika Holmwood, Spartan Pro, mountain runner and full time lawyer. We discuss everything from international race experience, to training through injury, to nutrition - it’s a conversation every OCR athlete that’s balancing a full time job needs to hear.Get in contact:
Let us know what you think or just say hello on our social channels -Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review
Our Workout Of The Week
Ilona: Lactate Threshold Field Test
Monika: Hill speed workout - 3x 10 min hill threshold runs with 3 min jog recovery -
Episode 12: OCR is Open
This episode we catch up with Dave Watson, Vice President of Product and Mike Morris, Vice President of Production on Spartan’s recent declaration that OCR is open for business, with the first live Spartan Race event taking place in Florida in June. We cover how they are taking steps towards the new normal of racing, the social distancing logistics, the competitive season, and where we might see real life races popping up in the near future.
Get in contact:
Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR ReviewOur Workout Of The Week
Mike - Community run and 303 Squats a day
Dave - Treadmill meetings
Ilona - ‘Vietnam Sprint Replacement’ bike > run > time trial > run > bike > strength
Jay - KB deadlift, clean, press
Sean - Filthy 50ish
50 Reps of:
Deadball Cleans
Burpees
Press Ups
Kettlebell Swings
Dumbbell Snatch Left
Dumbbell Snatch Right
Air Squats
Lunges (per leg)
Single Leg Deadlift Left
Single Leg Deadlift RightJessie - 2km sandbag carry and OCR Miles
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Episode 11: Director Dave
This week we chat with our good friend Race Director Dave Tully about the highs, lows, triumphs and obstacles of creating an obstacle course race. From location scouting to forest fires to the joy of seeing racers cross the finish line, Dave gives a fantastic insight into the challenges and growth of OCR in Southeast Asia.
Get in contact:
Let us know what you think or just say hello on our social channels -Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review
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Episode 10: Race Ready - Part 2
With being race ready still on our mind, this episode we caught up with Spartan Pro Ian Deeth about his race weekend must haves, training solo during the circuit breaker, how he transitioned from football, to track to OCR, and why he thinks burpees should be banned.
Get in contact:Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review
Our Workout Of The Week
Ilona - Steady run with 4x 10 squats in to 30 sec steady hill repeats in the middle
Ian - OCR stair session:
6 floors, box jumps, 200m run
12 floors with sandbag, 200m run
18 floors, hand release press ups, 200m run
24 floors, 500m row, burpees
Repeat in reverse
Total = 120 floors
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Episode 9: Race Ready - Part 1
This episode we talk about how we’ve been using the ‘extended off season’ to really hone in on our race gear. We talk about what we love, what we need to fine tune, and what we are testing for the season ahead so that when it comes, we’ll be race ready.
Get in contact:
Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR ReviewOur Workout Of The Week
Sean - 5k Time Trial
Jessie - Sandbag carry session
Jay - Full body kettlebell workout
Ilona - Steady run with 4x 10 squats in to 30 sec steady hill repeats in the middle
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Episode 8: Let’s Get Quizzical
This episode is the first brought to you via Zoom as we all adjust to life in the new covid normal. We cover home workouts, socially distant socialising and bring them together in an OCR quiz for you to play along to at home!
Get in contact:
Let us know what you think or just say hello-
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR ReviewJAY’S QUIZ QUESTIONS
Squat Round (10)
Mr. Mouse’s real name is?May 2nd, 2010, the first Tough Mudder took place in which US State?The Guinness record for longest completed monkey bars was achieved by Autobacs Seven Co. Ltd (Japan) at Sunshine Wharf, Japan, on 14 April 2019. But how long were those monkey bars?What race would NOT count towards your trifecta - ultra, trail, beast, stadion?Push-Up Round (10)
Upon completion of your 3rd Tough Mudder what colour headband do you receive?Joe De Sean’s first obstacle style race was call the ‘Death Race’. What year did he first host this event? BONUS: How many people participated?In the current Spartan Rule Book, how many SINGLE attempt pass/fail obstacles are there in total?In what film did The Rock & Zac Efron challenge each other to an obstacle course race? BONUS: What was the name of that course?Burpees Round (10)
Who was Spartan’s first female race director?Red Bull’s ‘Neptunes Steps’ requires the participants to complete what sequence of events?Which of the following is NOT a standard Spartan regulation wall height (in feet)?What did the Toughest rename their Salmon Ladder obstacle to this year?Plank Round (30s)
The SEA Games saw the first time a modern OCR event has been hosted at an IOC ratified competition. The Philippines dominated the field. But how many medals did they achieve overall in Obstacle racing?Pre WW1 Georges Hebert introduced the idea of “parcours de combattant” taking and arranging physical tests into a permanent course, but which branch of the French military was the first to adopt this idea?Royal Burpee invented the burpee as a fitness and flexibility test in what year?Round for Rounds (each wrong answer is worth 1 round of the above exercises)
Which of the following is NOT a language that the official Spartan rule book is issued in?“Hold my shoes” created the worlds longest inflatable obstacle course… how long is it?“Bottom field” is the name for the British Marines infamous assault course which requires participants to complete “ditch jump, wall climb, net crawl, a-frame steps- monkey bars, balance wall, tyrolean traverse with full release and regain, balance beam, 4ft wall 6ft fence, tunnel crawl, cargo net” all whilst carrying 14kg of kit and rifle.Workout Of The Week
Jessie - Vertical mile at Bukit Timah Hill.
Sean - Beach workout on Sentosa:
1 mile run
100 Burpees
100 Sandbag Thrusters
100 Push Ups
100 GTOH
100 Lunges per leg
10x200m Sprints
100 Butterfly Sit Ups
100 Air Squats
100 Leg Raises
10 Card Picks, each card = 10 reps
♠️ = Push Ups
♣️ = GTOH
♥️ = Burpees
♦️= Sprint
Ilona - Stair workout:
5 flights running, 5 flights with 15kg sandbag
At the end of each carry 10 of:
R1 burpees
R2 squats
R3 v-ups
R4 push-ups
R5 lunges
R6 burpees
Jay - ‘Socially distant’ wakeboarding off the north coast of the island.
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Episode 7: COVID Cancellations
This episode we talk about COVID-19 and the impact it’s having on our training and the race season. We also cover how we usually like to train for OCR, what we’d want to weather a home quarantine order, and how to not go crazy when everything you’ve been training for gets canned. And toilet roll.
Get in contact:
Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR ReviewShow Notes:
Sean’s OCR coaching programmes at Team Grit OCR: https://www.teamgritocr.com/store
The Running Public podcast on compromised running workouts: https://podcasts.apple.com/sg/podcast/the-running-public/id1495463421?i=1000467342175
The Source (aka ilona’s favourite working from home shop): https://store.thesourcebulkfoods.com.sg/
Our Workouts Of The Week:
Jessie: Vlad Ixel Training. Follow Vlad at @vladixel for lots of training ideas for runners. You can also check out @reddotrunningco for some great running / endurance events in Singapore!
Sean: ‘Acid Bath Variation: 500m Ski-erg, 1 mile/ 1600m assault bike.
Ilona: Climbing with Jay at @climbcentral and working on my technique and belay skills
Jay: Grip challenge - 10 secs on 10 secs off deadhang on straight bar until failure. For an added challenge keep your hands above your head during the break. If going until a set time end with pull-ups to failure.
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Episode 6: Recaps and Rulebooks
The race season is finally here! This episode we chat about the start of the US and Australian national series, as well as the first race in the Philippines. We also cover the latest Spartan rule book updates, single use cups, and why Sean is ditching OCR to become a Beer Mile champion.Get in contact:
Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR ReviewShow Notes:
Spartan Race US National Series Race Coverage
- Mens https://youtu.be/mVfRzGlobKE
-Women’s https://youtu.be/SfnKVY7XURISpartan Race Australia Oberon Race Highlights - https://www.facebook.com/214487035339160/posts/2759012907553214/
Spartan Race Philippine’s ‘Hellviera’ Race Recap - https://www.teamgritocr.com/blog/alviera-race-recap
Latest Spartan Race Rulebook - https://spartanrace.zendesk.com/hc/en-us/article_attachments/360058078434/2020_Spartan_Rules_of_Competition_v20.1.pdf?mobile_site=true
Red Dot Running Beer Mile - https://facebook.com/events/s/rdrc-beer-mile-intl-womens-day/204599057319747/?ti=icl
Viper Race - https://www.viperchallenge.com
Tough Mudder Malaysia - https://www.eventbrite.com/e/tough-mudder-malaysia-tickets-97530601655
OCR Audio TM interview - https://podcasts.apple.com/sg/podcast/episode-95-giles-tm-interview/id1349290885?i=1000467634144
Our Workout Of The Week
Sean -
Wodapalooza
15min time cap
Buy in 30 DB over shoulder @100lbs
EMOM 5 box jump burpees @24”
Max Kcal ABJessie -
Ground Up Ninja Gym @groundupsg with the Shaker family @shakersfamily trying out the new obstacles, followed by the best fried chicken at Chix Hot Chicken. www.chixhotchicken.comJay -
Standing at his new standing desk at work.Ilona -
Learning to listen to my body and switching up a run session to prioritise recovery. -
Episode 5: Contracts and Country Flags - Show Notes
After weeks of social media controversy around the Spartan #PROtest - this episode we got talking about what it means to be a ‘pro’ athlete in OCR. We discuss why athletes felt the need to launch a protest against the Spartan Pro Team contracts, how sponsorship works in other sports, prize purses, and how regional locking the National Series races will affect people who live and race somewhere other than their country of birth.
Get in contact:
Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR ReviewShow Notes:
https://obstacleracingmedia.com/ocr-news/2019s-highest-earning-ocr-athletes/Our Workout Of The Week:
Jay
Getting lead climb verified at Climb Central @climbcentralIlona
Dancing around the living room doing Tik Tok challenges - show me your #wheniruletheworldSean
Partner ‘CYOA’ - Choose Your Own Adventure workout:
100 air bike kcals/ 100 wall balls/ 100 god sit ups/ 100 push ups/ 100 double dumbbell snatch/ 100 dumbbell box step overs/ 100 rower kcals/ 100 walking lunges
At Crossfit Q7 in Ho Chi Minh City @crossfitq7Jessie
800m repeats in a lovely park in Vietnam with Sean and Lester. -
This episode we cover how the race season has (or hasn’t) started around the globe, and Spartan’s recent announcement that the 2020 world championships that will be held in Abu Dhabi. We take on some of the more questionable thoughts from social media, before being joined by Spartan elite racer and coach George Crewe, and his client, AG racer George Blackwell, expats living and racing in the UAE, to talk about their first hand experiences of OCR in the Middle East.
Get in contact:
Let us know what you think or just say hello on our social channels -Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR ReviewOur guests:
@george_crewe
@georgeblackwel1
@innerfight
@if_ocr
@if_enduranceShow Notes:
5:00 - https://hyrox.com/en/ Find out more about Hyrox.
32:27 Head to @if_ocr to find out more about George’s OCR coaching and community workout.
Our Workout Of The Week:Jay:
Indoor lead climbing course at Climb Central @climbcentral
Ilona:
Doing an obstacle technique session at the Ministry of Fitness @ministryoffitness_sg
Jessie:
An intense workout at Crossfit Q7 in Ho Chi Minh City. @crossfitq7Sean:
Running MacRitchie with Jessie. -
Episode 3: The perfect penalty - Show Notes
This episode focussed on something that is vital to all of us, and that is integrity in our sport, and at times, the lack of it. We discuss policing across different OCR events, penalties for failed obstacles, staffing, volunteers, race brain and what our ‘perfect race penalty’ would look like.Get in contact:
Let us know what you think or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review
Show Notes:
1:20 Manon Kalfon bib mueling claims. https://www.marathoninvestigation.com/2019/12/everyday-spartan-pressure-to-break-record-led-to-cheating.html
3:03 - @juggernaut_ocr - the man who currently holds the record for the most trifectas in a year
7:40 - Information on Toughest Race: http://www.toughest.se/en/
12:14 Latest 24 hour world record for burpees: https://www.hit.com.au/story/hobart-local-lou-robertson-breaks-world-record-for-most-burpees-in-24-hours-146481
12:40 The ‘Royal’ Burpee: https://www.businessinsider.sg/how-to-do-a-burpee-according-to-inventor-royal-burpee-2019-6/?r=US&IR=T
27:35 - Spartan Rule Book https://spartan-cdn.s3-us-west-2.amazonaws.com/spartan.com/2019+Spartan+Rules+of+Competition+v19.6.pdf
33:40 CrossFit Games volunteer package: https://games.crossfit.com/article/volunteer-2019-reebok-crossfit-games/gamesOur Workout Of The Week
Jay: Ross Edgley inspired foundation phase workout from ‘The World’s Fittest Book’, with some heavy lifting and mobility. Check out @rossedgley to find out more about his training plansIlona: AMRAP8 finisher
20 sit ups
100ft Jacob’s LadderJessie: OCR Hangout and Strong Women Workout at Ministry of Fitness
Paired Workout (1 partner runs a lap of staircase while other does max reps on exercise, then swap until both have completed all exercises).
1. Air Squats
2. Burpees
3. Left Leg Lunge
4. Right Leg Lunge
5. Butterfly Sit Up
6. Thursters (DB/KB/Plate)
7. Inch Worms.Sean: Track Session
1 mile warm up at 60% effort
3 x 1 mile at 80% effort with 3 mins rest
1 mile low effort cool down. -
Happy New Year! Over the last few weeks lots of news has dropped across the world of OCR - Spartan has announced a host of new race ranking systems and race types, and Tough Mudder may be forced into bankruptcy. It’s going to be a tumultuous start to 2020, and the race season has barely begun!
Show Notes:
Rise Of The Sufferfests: https://riseofthesufferfests.com
Full Info On Deka Fit: https://deka.fitOur Workout Of The Week
Sean: 100 Ways To Die In The Gym.
With a partner break up the reps/kcals however you want.
100 Wall Balls @10kg/6kg
100kcals Assault Bike
100 Toes-2-bar
100kcals Ski-erg
100 single arm DB snatches per arm @15/12.5kg
100 box jumps at 24/18”
100 lunges per leg @12/10kgJessie: Pole Dancing
Milan Pole Dancing Studio: https://milanpoledance.com/singapore/Ilona: Bukit Timah Hill
Jay: Bouldering at BoulderWorld, SG with Dan.
Get in contact:
Let us know what you think, or just say hello on our social channels -
Email: [email protected]
Instagram: @theocrreview
Facebook: The OCR Review -
Welcome to the first ever episode of the OCR Review!
In this episode we cover who we are, OCR’s appearance in the SEA Games, is there room for a Ninja x OCR mash-up, what we believe the Olympic format for OCR should be, and our opinions on the FISO OCR World Championship being hosted in Russia.
Get in contact:
Let us know what you think or just say hello on our social channels -@theocrreview
