The OCR Review

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

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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 

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Hunter’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

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...

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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.

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.

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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

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.

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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.

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Our 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

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. 

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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.

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Our 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 Right

Jessie - 2km sandbag carry and OCR Miles

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.

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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]

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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