THE OCR 8 IS BACK!
Back in March, we ran a competition focused on the 8 key areas of OCR. It was our most popular competition yet and we’ve had a lot of people asking for us to bring it back. The world is still unusual and with lots of countries still in lockdown or with gyms closed, we wanted to bring some fun and motivation to train while still focusing on the key areas for OCR. So, whatever your situation, it’s time for The OCR 8 2.0.

The format remains the same, 8 key areas, 8 workouts and 4 weeks to achieve them all. You will have from Monday 28th June to Monday the 26th of July to complete all of the 8 workouts (in any order) and tag us in each of your efforts on Instagram (If you haven’t already you can follow us at @teamgrit.ocr).

This time we’re also adding in some BONUS workouts. Keep your eyes peeled throughout the challenge as each week we’ll be launching a bonus workout or challenge. Anyone who takes this on within the given time period will receive an extra entry into our prize draw.

There is no leaderboard, it’s not about being the fastest or the strongest, it’s all about challenging yourself and bringing your best effort to each event, just like in OCR. Use this competition to set a benchmark, test your fitness or just to get yourself off the couch. We’re here to help you tap back into that competitive spirit that you will need for your first race back, next race, or maybe your first race ever!
All you need to do is complete and share all 8 workouts in the given time frame and you will be entered to win some wicked prizes.

What will I win?

Every person who completes all 8 workouts will be entered into our prize draw. We know everyone is looking for different things so this time we’re letting our winner choose from:

A full month of 1:1 customised athlete coaching (worth £110). We will work with you to help set/manage a goal and create a fully bespoke training plan for you for a whole month. We work with professional athletes all the way through to those taking on their first OCR so whatever your goal we can help! Find out more here: https://www.teamgritocr.com/coaching. OR
Your choice of training plan (Sprint, Super, Beast or our Grip Guide).
(Full range here: https://www.teamgritocr.com/programs) OR
Your choice of t-shirt or vest from the Team Grit Store.
(Full range here: https://www.teamgritocr.com/store?category=Apparel)

Two runners up will also win their choice of t-shirt/vest from our range of apparel or training program of their choice, but you’ve got to be in it to win it.

What are the workouts?

As before, each workout is focused on an area we think is key within OCR. The workouts will all challenge you in different ways and help develop the well-rounded fitness that is so important for our sport. Below you can see the 8 different workouts in detail. Please take the time to read the details so you’re aware of what you need to complete.
We’ve also set these up into a nice 'bingo card’ style format (see below) so you can save these and tick them off / share them as you go!

The bonus workouts will be shared on our Instagram each week, so make sure you follow us at @teamgrit.ocr so you don’t miss them!

1. Run: 5km run with 10 burpees every 500ms.
Why? Running is the foundation of every OCR and compromised running is even more important, plus there’s no better way to spike the heart rate than with some burpees!
How? This can be on a treadmill or outdoors. You need to complete 5kms in a single run. Every time you hit 500ms, drop and complete 10 burpees.
Evidence: Please include data from a fitness app (e.g. Strava or Garmin) when posting evidence.

2. Elevation Gain: Accumulate 500m Of Elevation.
Why? Fast flat runs are fine, but if you don’t prepare your legs for the hills you’re going to have a shocker on race day. This elevation will challenge you, we’ve added on 100ms from last time - but you’ll feel great once you’ve achieved it.
How? This can be done as a run/walk/hike of any distance, but you must achieve a total of 500m (1640ft) of elevation in a single event.
Evidence: Please include data from a fitness app (e.g. Strava or Garmin) when posting evidence.

3. Grip: EMOM 30s Deadhang
Why? So many OCR races feature a range of different grip based obstacles, so building up your grip is vital to success. Last time we did a 2min dead-hang, this time we’re mixing it up to help you practice under fatigue.
How? This can be completed on any bar that you can hang from with your body fully off the ground. Set a timer and hang for 30s, at the 30s mark, drop and rest for the remaining 30s of this minute. When the timer hits the next minute, jump and start again, hanging for another 30s. Challenge yourself and see how far you can get! Keep going until you can’t complete the 30s hang without dropping.
We’d suggest aiming for 5rounds if you’re a newbie but as long as you give it a go there is no minimum requirement.
Evidence: We suggest a video for evidence but a picture is also fine.

4. Strength:
5 Rounds of 10 Reps per exercise of:
Goblet Squat
Leg Raise
Snatch
Deadlifts @75% bodyweight (this can be swapped for 20 burpees if you have no access to a gym).
Why? Having solid running is a great base for OCR but if you don’t combine it with building strength you’re not going to get far with those carries and drags!
How? With so much difference in access to training spaces worldwide, we wanted to keep this accessible.
Start by completing 10 reps of each movement. Rest however long you need then start again. Keep going until you complete 5 full rounds of each movement - 50 total reps of each movement.
Goblet Squat (Choose a weight that challenges you - you can use a backpack/sack of rice if you don’t have weight) Leg Raise - laying on the floor. Snatch (per arm) (Choose a weight that challenges you. If you don’t have a weight we suggest completing a Ground To Overhead with a backpack) Deadlifts - This should be completed at 75% of your body weight (if you’re in a part of the world with no gym access currently then swap this out for 20 burpees).
If you are not sure about any of the movement standards, YouTube will have videos of the form, or drop us a message.
Evidence: A photo or video for this one is fine!

5. Speed: 2.4kms For Time.
Why? Speedwork is key when getting used to living in the red zone. Plus you never know when you need to sprint to the finish line! Last time we completed a mile for time, this time we’re adding the distance with this common military fitness test - the Cooper 2.4km.
How? This can be completed on a treadmill or on a track/road/trail. Complete 2.4kms (1.5miles) in a single run. Leave it all out there and see what time you can achieve! *
Evidence: Please include data from a fitness app (e.g. Strava or Garmin) when posting evidence.

* There is no pressure to hit a certain time with this, as long as you complete it you can tick off your grid. But, if you’d like to aim for a benchmark, these are the accepted standards for the official fitness test.

6. Endurance:
AMRAP60
500m Run
9 Pull-Ups
15 Air Squats
21 Push-Ups
Why? Endurance is ‘the ability to endure a difficult situation without giving up’ sound familiar? This is the secret sauce for all good OCR racers, whatever level you’re competing at and it’s good to get used to trucking along in the pain cave.
How? The goal is to complete As Many Rounds As Possible in 60 minutes. Start a timer then see how many rounds you can complete in the given time. Start with a 500m run, then complete 9 pull-ups (these can be broken up into smaller blocks but don’t move on until all 9 are done. If you are not confident with pull-ups feel free to do jump pull-ups or use a resistance band to support), Then move on to 15 air squats before finally completing 21 push-ups (feel free to regress these/break them down if needed). Straight after finishing the push-ups, go back into the 500m run and continue until 60 minutes expires.
This workout is a good lesson in pacing. We have not put rest into the workout so listen to your body and take on water/rest as you need to. The aim is to keep moving as much as you can within the 60mins.
If you are not sure about any of the movement standards, YouTube will have videos of the form, or drop us a message.
Evidence: A photo or video for this one is fine!

7. Carry: 3km Ruck
Why? Rucking (the act of walking carrying a heavy load - usually in a backpack) is a great activity for building leg strength, increasing your heart rate and getting used to carrying weight - a vital skill for OCR.
How? Load up a backpack, bucket, sandbag or weighted vest and head out to complete a distance of 3km. You can rest as needed, you just need to complete it in a single attempt. We suggest 20kg for men and 15kg for women but this is just a suggestion - use a weight that is comfortable for you.
Evidence: Please include data from a fitness app (e.g. Strava or Garmin) when posting evidence. We’d also love to see a photo/video of you in action! This is a great one to convince your friend to join you with!

8. Grit: CHIPPER
100 Squats
80 Butterfly Sit Ups
60 Lunge (30 Per Leg)
40 Burpees
20 Hand Release Push Up
Why? Fitness is important but your grit and mental fortitude are what will get you over the finish line when things get tough. So we’re bringing you a Chipper for your Grit workout. Set yourself up and just keep chipping away until you’re done, you’ll feel good for it when it’s done!
How? Complete the workout in order. Start by completing 100 bodyweight squats, then move on to 80 butterfly sit-ups, then work through 60 lunges - 30 per leg before moving on to 40 burpees. Your final movement is 20 hand-release push-ups. If you are not sure about any of the movements, head to YouTube for a demo video. If you’re still not sure or you have a moment you need to modify, just drop us a message.

Terms & Conditions

The competition will run from Monday 28th June to Monday the 26th of July. Competitors must complete all 8 of the w0rkouts and tag @teamgrit.ocr in these during this time to be entered into the prize draw.
Each INDIVIDUAL event must be tagged in a SEPARATE post or story on your Instagram. Don’t forget to tag us so we can keep a record!
Competitors can complete the workouts in any order, at any time during the given dates. You may do multiple workouts on one day but you are not allowed to combine two workouts into one. E.g. the 10km run and the 400m vertical gain must be two separate events.
Competitors must post evidence of each of the 8 workouts. This can be a photo, video or evidence from a fitness app (See the workouts for full info). You can post this to your story or IG feed (We’d really appreciate it if you put a couple up as real posts as it really helps to build our OCR community) but you must have tagged us (@teamgrit.ocr) for it to count so we can keep a record of your attempts. You must post each workout in a separate post (8 in total).
We rely on competitor integrity to make these events happen (we know you're a good bunch) so we do not ask for full video submission of each event, but please do be honest.
Once the competition has ended, all competitors who have completed all 8 workouts will be entered into our prize draw. One winner will be selected at random and they will win one full month of our 1:1 athlete coaching. This will include everything listed here: https://www.teamgritocr.com/coaching except the athlete t-shirt (this can be purchased at an additional cost).
Two runners up (also selected at random) will also receive their choice of a training program or t-shirt/vest from our store. You can see the full range here: https://www.teamgritocr.com/store).
Participants can join in from any location across the world and we will cover the cost of delivery of relevant prizes. Any fees incurred from country-specific taxes are not covered in the contest prize and will be up to the participant to pay.
Please know your own fitness. Complete a sensible warm-up/cool down before attempting any workout and listen to your body. We cannot accept any blame for any injuries obtained. If you need modifications on any of the workouts, reach out and we will do our best to help.
Please make sure you are sticking to the rules of your country in terms of COVID19. If you are unsure if you can complete a specific workout or you need an alternative for this, reach out and we can work on an alternative for you.
By submitting your photos/videos you accept to us possibly resharing them on the Team Grit social media.

Have fun and good luck!
Team Grit x