HOW TO PREPARE FOR OCR.

Most OCR events are 5-20km with uneven terrain. Run off-road 3x per week. Include hill repeats to simulate course elevation. Target: comfortable at the event distance plus 20% (a 12km race means training up to 15km runs).

Grip is the #1 failure point in OCR. Dead hangs (3 x 30-60 seconds), towel pull-ups, and farmer carries build the endurance grip you need for monkey bars, rope climbs, and carries. Train grip 3-4x per week.

Learn the S-wrap or J-hook foot lock technique — it takes 90% of the load off your arms. Practice on a 4.5m rope. If your gym doesn't have one, towel pull-ups and leg raises build the same muscles.

6-8 foot walls are standard. Technique: sprint at the wall, plant one foot high, drive up, hook your forearms over the top, swing a leg up. Practice box jumps and muscle-ups for the explosive pull.

Sandbag carries, bucket carries, and log carries appear in most events. Train with 20-30kg over 200-400m distances. Walk fast, brace your core, breathe through the effort.

Cold water immersion and mud crawls are psychological as much as physical. Practice cold showers to build tolerance. On race day: keep moving through water, don't stop. Army crawl technique for low obstacles.