THE WORKOUTS
On the 1st of each month, we will share a free workout for anyone who wants to mix up their training. Take part just for fun, or submit your result to see where you stack up amongst the rest of the OCR community!
The person who sits on top of the leaderboard each month will receive a Team Grit patch, £5 off apparel, some TG stickers and endless bragging rights.
How To Take Part?
We will post the workout here and on our Instagram on the first of each month. You will then have the full month to undertake the workout in your own time with the deadline closing at 12 pm GMT on the final day of the month.
If you want to submit your score to the official leaderboard then all you need to do is tag us in a photo/video of your effort on Instagram and show your time, we will then add your time to the official leaderboard which will be shared on the last day of the month.
Note: If you are going to submit your score for the leaderboard, please read the movement standards carefully, fun competitions like this rely on integrity!
MARCH - AMRAP15
For March we are bringing you a spicy AMRAP (as many reps as possible) challenge.
Set your timer for 15 minutes and begin. Complete:
5 burpees (Spartan standard)
10 air squats
10 10kg STOH (this is a combined weight of 10kg and you can use whatever equipment you have - dumbbells, plates, sandbag, backpack etc)
5 x hanging knee to chest (straight legs at bottoms, knees up to chest)
Keep a note of your rounds as you go. Your total score this week is the amount of REPS you complete. That means if you do 3 FULL rounds plus 5 burpees your score will = 3 x 30 + 5 = 95.
Good luck and have fun!
FEBRUARY - Legless
Our January workout was a bit of a beast so we thought we’d bring you something a bit more straightforward this month. You can do this one anywhere without any equipment so there’s no excuse to not give this one a go!
Start your timer and begin with a 500m run. Once completed, do 2 lunges (per leg) and 2 burpees - that’s your first round complete. Head back out for your second run then complete 4 lunges per leg and 3 burpees. Keep adding 2 reps each time until you complete all 5 rounds and have done 10 reps of each exercise.
Take note of your final time and tag us in a story or post with your result to get your name on the leaderboard!
JANUARY - Workout 2022
This workout is a big one, they won’t all be this hefty but we thought we’d start the year with a bang!
Start a timer and complete 10 rounds of the movements.
40 kcals bike - you can complete this on any stationary bike.
30 push-ups - if you need to, you can regress these by dropping to your knees each time.
20 air squats - hips to come parallel to knees each rep.
10 burpees - chest to floor with hands above your head - a standard Spartan burpee.
10 wall balls - 10feet for men, 9 feet for women.
20 sit-ups
30 lunges (total)
40 kcals row
After you’ve completed all 10 rounds - complete 22 pull-ups.
Pace yourself, rest when needed and just keep chugging. You’re going to need a lot of grit for this one but it’s going to feel great when it’s done!
Your time is the time to complete all 10 rounds + 22 pull-ups.
Our January workout was a bit of a beast so we thought we’d bring you something a bit more straightforward this month. You can do this one anywhere without any equipment so there’s no excuse to not give this one a go!
Start your timer and begin with a 500m run. Once completed, do 2 lunges (per leg) and 2 burpees - that’s your first round complete. Head back out for your second run then complete 4 lunges per leg and 3 burpees. Keep adding 2 reps each time until you complete all 5 rounds and have done 10 reps of each exercise.
Take note of your final time and tag us in a story or post with your result to get your name on the leaderboard!