Strong Viking OCR Camp
11.00 AM: Arrival, Lunch
Free Training (try out), due to a strike the arrival of the dutch Trainers and participants was later than expected. 8km run outside of the area
Around 5.00 PM the rest of the group arrived.
6 PM: Dinner & Welcome and introduction of the further schedule
Tuesday, full speed!
07.30 AM: all the participants appeared to the first session. Sun was rising. The mood was positive and no one was guessing how tough it would be getting. Garth, one of the trainers, explained how the „Top Section“ should be ran. At first a moderate tempo followed by a sprint.
Due to the results the group was splitted into two. Now everyone had an opponent for a chasing game. The first one was running as fast and far as possible. The counterpart was challenged to surpass this result. A killing game.
9:00 AM: Breakfast
10:30 AM: Introduction to the „Combat Zone“ & the second part of the obstacle parcours (Walls, Dragon’s Back, Weaver).
The Combat Zone: a load of exhausting excercises and obstacles: Pull-Up’s, Push-Up’s, carries, rope climbs, raising weight on ropes, tires and many more…
The shining sun and the blue sky were motivators for further actions. Any oft he participants made their own challenges like defeating the Ninja Walls or the Dragon’s Back.
15:30 PM: Surprise-Workout
Struggle Hills: Teams of two got to go with a grindbag arounds the wavy Street around Mike’s Gym: alternating with the team mate the grindbag needed tob e carried 4 minutes. Followed by 20 Lunges, 15 squats and 20 mountainclimbers. Reaching the goal the sandbags could be dropped. After that 3 rounds (1 round = 1 mile) over the dusty Mijas in- and decreases had to be made. The 1st round both team members were running without a bag – already pretty exhausting. The 2nd round one oft he team needed to carry the bag again and during the 3rd round it was the otther ones turn. The calves were on fire!
After these three workouts everyone was happy about a huge load of food during dinner around 6.00 PM.
In between there was a black out, so everyone went to bed early.
Wednesday: Combat Zone and Beach-Workout
8:00 AM: Breakfast
9:00 AM: Workout in the Combat Zone
Participants were splitted into 5 groups and every group was positioned at different instruments. Changes of shifts until the muscles were burning.
12:00: Lunch: Way to much chicken you had to carry to the beach.
13:30 PM: Beach-Workout
At sunny 19°C the participants ran the 4,5km distance to the beach.
The way to the beach beach was mostly downhill along the road. Arrived at the beach, the participants had to get rid of their shoes followed by a „How to run on the beach“. After that a workout in teams of two started: One teammate had to do different exercises (weighted frog jumps, Wall Ball, holding weights,planks), while the other one had to run around a square.
It went on with a relay race. Participants were splitted into three groups. They needed to do several exercises (run with grindbag, running + burpees, roll the ball in the sand, smash a smaller ball on the ground five times). The team finishing first won.
After that a short break and a refreshing swim in the sea. After packing the equipment into the car a 4,5km run back to camp stood on the planning. Mostly uphill in the burning sun.
18:00 PM: Dinner. In between a power generator was installed and we had electricity again.
20:00 PM: Mobility Training: two rounds for two teams of 7 people.
Thursday: Raceday Sneak-Preview
7:30 AM: Breakfast
9:00 AM: Workout
3x the middle part of the parcours + 4 brachiation obstacles.
The parcours consisted of a crawl followed by a balance bar, rope swin, wall, net, balance rope and the 4 brachiation obstacles.
Easy, faster, fastest was the task. After the third round, the arms were burning so hard that everyone had problems with last climbing obstacle.
13:30 PM: SV-Camp-Challenge: who can master the most obstacle and the farest distance:
1. Ring swin
2. rope climb/swing
3. brachiation course
The winners got a Wild Card for a Strong Viking Race: OORAH!
16:30 PM: a little technic training – rolling over a net, dragon’s back, Ninja Walls, Stairway to heaven
18:00 PM: Dinner
9:00 AM: Short introduction to the penalty system by Mike.
Time Lap: 1 x the complete parcours incl. Combat Zone, Flying Monkey and divers grips. Who didn’t make it through the monkey bars had to run up a steady increase. The first one finished the complete parcours in 55 minutes!
As reward we got tasty pancakes from chef Adriana. Thank you!!
Relief! Happiness! Motivation! – A great week of training was over. The location was fantastic, the workouts varying and body and mind were challenged.
Fabian 'Raschkenstein' Raschke is a founder and coach of OCR Frankfurt as well as publisher of the scene magazine OCR FIT.