Grip trained like the decider it is
Hangs, carries, and towel work programmed and progressed — not left as a note to ‘do some pull-ups.’ Grip endurance is the difference between a clean rig and thirty burpees.
OCR & Spartan racing · Adaptive S&C
Obstacle races are lost at the grip, not on the run.
OCR training programmed the way the race actually happens — grip and carries trained under fatigue, burpee capacity banked before you need it, and the broken running between obstacles drilled off your real 5K pace. Regenerates from every session you log, with a real coach in the loop.
The free tier is a real program, not a trial. No card required.
Today · Grip + engineWeek 4 · Day 3
OCR · Build phase
Dead hang — 4 × 45 sLogged
Grip endurance · rig-and-rope insurance
Sandbag carry — 5 × 100 mLogged
Heavy · loads off your logged carries
Broken run — 6 × (400 m + 10 burpees)Up next
Race engine
Run targets come off your 5K, then get broken by grip and carry work on purpose — because that’s what the race does to them.
The race
Running fitness, interrupted.
An obstacle race is a run that keeps getting stopped. The plan trains the interruptions as hard as the running.
01
Grip & hang
Rigs, ropes, monkey bars — grip endurance decides more failed obstacles than strength does, and it’s trainable.
02
Carries
Bucket, sandbag, log — odd-object work loaded off your real numbers, done on tired legs like the race demands.
03
Crawls & walls
Low crawls and wall climbs — whole-body positions that punish athletes who only ever trained standing up.
04
Burpee capacity
Failed obstacles cost burpees. Capacity is banked in training, so a penalty is an annoyance instead of a collapse.
The build
From gym-fit to race-ready.
Base
Engine and grip foundation
Aerobic base off your paces, hang and carry volume ramped deliberately — grip tissue adapts slower than lungs do.
Build
Obstacle strength under fatigue
Carries, crawls, and hangs woven into running intervals — the exact compromise the race sells tickets for.
Peak
Simulate, then sharpen
Broken-run race simulations, burpee penalties included, then a taper that arrives at the start line fresh.
How we program it
Your numbers drive the plan.
Broken running, drilled on purpose
Intervals paced off your 5K and interrupted by carries, crawls, and burpees — so restarting your stride with spent grip and a spiked heart rate is a rehearsed skill by race day.
Strength off your real numbers
Carries and pulls are loaded off what you’ve actually logged, and progress when your logs do — not a generic RX that under-trains some athletes and breaks others.
Adapts to the week you actually had
Miss a session, tear a hand, log a breakthrough hill run — the next block responds to the real week. Flag pain and it deloads and alerts your coach rather than pushing through.
Start today
Show up obstacle-proof.
Free is a real plan for your race and date. Pro adds the adaptive engine — grip and carries off your logged numbers, broken running off your 5K, regenerated from every session — plus a coach in the loop, for $19/mo. The programming a hands-on coach charges $100–300 a month for. Want a fixed block? Spartan/OCR Race Prep: 8 Weeks is in the store.