DB Max #BeSafe OCR - Saturday 28th March - Friday 31st July 2020

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DB Max #BeSafe OCR

Before you enter DB Max #BeSafe OCR

DB Max #BeSafe OCR

Standard Option:

  1. 4k run
  2. Exercise Phase (3 to 7)
  3. Squat thrusts - these are great for strengthening the legs and testing stamina, which is needed for any OCR - 30 REPS
  4. 3/4 Press ups using knees - these are great for improving upper body strength and for helping you get over the top of big walls after the initial pull-up phase - 30 REPS
  5. Sit ups - These are great for abdominal strength - 30 REPS.
  6. Deep seated Squats - These are great for explosive power and for the initial phase of the wall climb - 30 REPS.
  7. Plank Press up - start in plank position and push-up to press-up position, return to plank position and repeat - 30 REPS
  8. 4k run

Advanced Option:

  1. 4k run
  2. Exercise Phase (3 to 7)
  3. Burpees - these are great for strengthening the legs and testing stamina, which is needed for any OCR - 30 REPS
  4. Standard Press ups - these are great for improving upper body strength and for helping you get over the top of big walls after the initial pull-up phase - 30 REPS
  5. Get-ups - (after every sit-up, stand-up and return back to sit up position). These are great for abdominal strength - 30 REPS.
  6. Jump Squats - these are great for explosive power and for the initial phase of the wall climb - 30 REPS.
  7. Plank Press up - (start in plank position and push-up to press-up position, return to plank position and repeat) - 30 REPS
  8. 4k run

Kids Option:

  1. 500m run
  2. Exercise Phase (3 to 7)
  3. 15 - Squat Thrusts
  4. 15 - Press ups
  5. 15 - Sit ups
  6. 15 - Squats
  7. 2 x 15m bear crawl - Crawl on the floor up and down the garden!
  8. 500m run

Enter now for £8.

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